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  • Kale Salad Recipe

    Kale Salad Recipe

    Here is a last minute idea for a healthy side to bring to Thanksgiving Dinner! The following recipe is measured out two serve 2, but its easy to double or triple for larger portions!   Butternut Squash Kale Salad Served 2 1/2 cup cubed kabocha, butternut, or other winter squash Extra-virgin olive oil Salt and freshly

  • WOD 112314: Lucky Number 7

    WOD 112314: Lucky Number 7

    Crossfit Novem “The Seven” 7 RFT 7 Handstand push-ups 7 Thrusters (135/95#) 7 Knees to elbows 7 Deadlifts (245/155#) 7 Burpees 7 Kettlebell swings (32/24kg) 7 Pull-ups Novem Bootcamp Five 5in AMRAPs, 1min Rest between each. 1: 25ft Tire Flips 10 Box Jumps 2: 10/10 Piked Shoulder Touches 10 Pushups 10 Air Squats 3: 10/10

  • WOD 112214: The Wind Beneath My Wings

    WOD 112214: The Wind Beneath My Wings

    Crossfit Novem Teams of 2 20 min to establish max clean. Score is total between both team members 12min AMRAP 10 Racked Lunges (95/65) 20 Wallballs (20/14) @ 10ft 10 Lateral Hops over the bar Novem Bootcamp Three 8min AMRAPS, 2min rest between each. Teams of 2 1: 20 Goblet Side Lunges 10 Partner Burpees

  • WOD 112114: All The Presses

    WOD 112114: All The Presses

    Crossfit Novem 1 press +1 push press + 1 push jerk 21-15-9 Thrusters (115/80) Burpee Box Jump Overs (20) Novem Bootcamp Tabata 8 Rounds, 1min Rest between stations. DB Thrusters Jumping Pullups Calorie Row Shoulder Squats T-Spine Rolls sit ups

  • WOD 112014: It takes 3 to make it out-a-sight!

    WOD 112014: It takes 3 to make it out-a-sight!

    CrossFit Novem: Strength: Snatch Complex 1 Snatch Deadlift + 1 High Hang Snatch + 2 Overhead Squats Conditioning: 5 Minute AMRAP 5 SAntches (115/80#) 50 Double Unders – 1 minute rest – 5 Minute AMRAP 15 KB Swings (24/16kg) 50 Double Unders – 1 minute rest – 5 Minute AMRAP 5 Strict Pull Ups 50

  • WOD 111814: Heavy Sumo’s

    WOD 111814: Heavy Sumo’s

    Crossfit Novem Sumo Deadlift 7 sets of 3 work up to a 3RM For Time 15-9-6-3 Handstand Push Ups OHWL (45/25#) (1,1,2,2,3,3…) Toes To Bar Novem Bootcamp 5 Rounds for Time 50 Singles/25 Doubles 10 Box Jump Overs 10 Bird Dog Pushups 12min AMRAP 10/10 Lateral Plank Walks 5 Burpees 10/10 MT. Climbers 10/10 Flutter

  • WOD 111714: KB Clean & Jerks!!

    WOD 111714: KB Clean & Jerks!!

    Crossfit Novem Back Squats 5 Sets of 5 reps working up to a Max Effort 15 Minute AMRAP 5 Chest To Bar Pull Ups 5/5 KB Clean & Power Jerk (24/16kg) 10 Ring Dips Novem Bootcamp Kitchen Sink! 2 Rounds For Total Reps 90sec each station 30sec Plank Btwn Stations Tire Flips Atlas Lunges (swap

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