(215) 291-2968 Sunday - Mar 29, 2015
  • WOD 032815: TeamWork Saturday!

    WOD 032815: TeamWork Saturday!

    CROSSFIT NOVEM 10 Minutes Skills Muscle Ups Kipping Pullups Ring Pullups Handstand Pushups 16 Minute AMRAP Teams of 3 10 KB Swings (32/24) 20 Pullups 10 Hang Power Cleans (135/95)   NOVEM BARBELL snatch – 3×3 @70% 3×2 @ 75% Clean & (2) Jerks from Blocks (knee) Work up to max double   NOVEM BOOTCAMP

  • WOD 032715: CF Open 15.5

    WOD 032715: CF Open 15.5

    CROSSFIT NOVEM WOD CF Open 15.5 27-21-15-9 Cal Row Thrusters (95/65)   NOVEM BOOTCAMP 15 Min AMRAP 15 Box Jumps 15 V Ups or Seated Knee Tucks 15 Jumping Lunges (1,2,3…) 15/15 Russian Twists *at the 3, 6, 9, and 12 min marks, whole class comes into wall sit on blue wall and must complete

  • WOD 032615: Bear Complex

    WOD 032615: Bear Complex

    CROSSFIT NOVEM Back Squat 8@55-65% 6@70% 4@75% 2 x 3@85% *17 Minute Cap For Time: 9 Bear Complex (95/65#) 21 Burpees Facign Burpees 7 Bear Complex 15 Bar Facing Burpees 5 Bear Complex 9 Bar Facing Burpees   NOVEM BARBELL Front Squat – 4×3@85% Snatch – 1×3@75%, 4×2@75%-80% BTN Jerk/Jerk racks- 1×3 @75%, 4×2@80% Jerk

  • WOD 032415: Clean and Jerk Couplet

    WOD 032415: Clean and Jerk Couplet

    CROSSFIT NOVEM Bench Press 8@55-65% 6@75% 4@85% 3@90% *17 Minute Cap For Time: 21 Clean & Jerks (95/65#) 50 Double Unders 15 Clean & Jerks (115/75#) 50 Double Unders 9 Clean & Jerks (135/95#) 50 Double Unders Sub For DUs = 100 Singles or 25 SSD   NOVEM BARBELL Snatch – HS or 85%+ Clean

  • Novem Beefcake: Patricia!

    Novem Beefcake: Patricia!

                  Novem beefcake, Tricia, was kind enough to teach me how to make Kombucha! Kombucha is a probiotic tea-based beverage that can help improve digestion and absorption of nutrients by adding to the happy residents of your gut! Kombucha is made with a scoby, which is a symbiotic colony of yeast and

  • WOD 032215: Snatch Sunday!

    WOD 032215: Snatch Sunday!

    CROSSFIT NOVEM Split Jerk / Push Jerk Work Up to Heavy Double 20 Minute Cap 12 Minute AMRAP 200m Run 8 Hang Squat Snatches (115/80) 16 Box Jumps (24/20)   NOVEM BARBELL Sn Pull + (2)Sn from blocks (power pos/hip) work up to a heavy – 3 sets Pwr clean + pwr jerk + Jerk

  • WOD 032015: CFOpen 15.4

    WOD 032015: CFOpen 15.4

    CROSSFIT NOVEM 15.4 8 Minute AMRAP HSPUs 3-6-9-12-15-18-21… Cleans (185/125) 3-3-3-6-6-6-9-9-9…   NOVEM BOOTCAMP 8 Min AMRAP 8/8 Jumping Lunges 8 Ring Rows 8/8 X Sit Ups -1 Min Rest- 8 Min AMRAP 8 Lateral Box Step Overs 8 Ring Push Ups 8/8 Oblique Slam Balls -1 Min Rest- 8 Min AMRAP 8/8 Mountain Climbers

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