(215) 291-2968 Friday - Apr 26, 2019
  • WOD 041419: Swinging Into Monday

    WOD 041419: Swinging Into Monday

    CrossFit: Strength: Split/ Push Jerks 6×2 Working Up to heavy 2 Reps for the day Conditioning: 21-15-9 KB Swings (32/24) Box Jump Overs (24/20) Front Squats (135/95) RX+: (165/110#) BootCamp: WOD 1: RACE AGAINST THE CLOCK 4 Mins to Complete A1 400m Run 25 Wall Balls B1 500m Row 30 Push Press C1 1200m Bike

  • WOD 041319: Ruuuuuuunnnnnnnn!!!

    WOD 041319: Ruuuuuuunnnnnnnn!!!

    CrossFit: Conditioning: Teams of 2 For Time 3Rds 20 DL (95/65) 20 Hang Power Cleans 20 Push Jerks 50 Cal Bike/Row 2 Rds 25 DL (135/95) 25 Hang Power Cleans 25 Push Jerks 60 Cal Bike/Row 1 Rd 30 DL (155/105) 30 Hang Power Clean 30 Push Jerks 70 Cal Bike/Row *One Person Works one

  • WOD 041219: Work Hard. Don’t Stop.

    WOD 041219: Work Hard. Don’t Stop.

    CrossFit: Strength: Bench Press 5×10 @60% Conditioning: For TIme 75 Cal Bike/Row then 3 Rounds 21 Ring Rows 15 Goblet Squats (24/16) 9 2xDB Clean and Jerks (50/35) RX+: Same Hybrid: WOD 1: For Time: 5-10-15-20 Push Ups Ball slam Russian Twists 400m Meball Run b/n rounds WOD 2: same BootCamp: WOD 1: 5-10-15-20-25-20-15-10-5 Push

  • WOD 041119: Levitate.

    WOD 041119: Levitate.

    CrossFit: Strength: Deadlift 2×10 @ 60% then 5×5 @ 70-80% Conditioning: 12 Minute AMRAP 25 Double Unders (75 S, 13 SSD) 15 Deadlifts (225/155) 25 Double Unders 7/5 Strict Pullups RX+: 5 Ring MUs Hybrid: WOD 1: 18 Min AMRAP 20 Box Shuffles 12 Curls 15 Shuffle Touch Downs 12 Tri Ext 20 Curstsey Lunges

  • WOD 041019: Intensity Comes From Within…

    WOD 041019: Intensity Comes From Within…

    CrossFit: Movement Prep: 5 DB Thrusters 5 KB Swings 5 Ring Dips 3/3 Alt DB Snatch 5 Burpees Conditioning: 8 Minute AMRAP 15 Cal Row 15 DB Thrusters (50/35) 15 C2B Pullups -rest 2 Minutes- 8 Minute AMRAP 15 Cal Bike 15 KB Swings (32/24) 15 Burpees – Rest 2 Minutes 8 Minute AMRAP 15

  • WOD 040919: All The Runnnnnnning!!!

    WOD 040919: All The Runnnnnnning!!!

    CrossFit: Strength: Snatch Warmup 2 Rds 5 Tall Snatches 5 Snatch Balance 3 Hang Power Snatch 3 Hang Squat Snatch Snatches 5-7 Sets of 2 at 80% Conditioning: 12 Minute AMRAP 400m Run / 500m Row/ 1200m Bike 30 OHS (95/65) 30 HR Pushups RX+: (135/95) Hybrid: WOD 1: 18min AMRAP 20 Wtd Lunges 15

  • WOD 040819: Hail Mary

    WOD 040819: Hail Mary

    CrossFit: Strength: Back Squats 2×10 @ 60% then 5×5 @ 70%-80% Conditioning: 10 Minute EMOM 20 DUs (40 S, 10 SSD) 1 Cluster Minute 1, 2, 3 (135/95) Minute 4, 5, 6 (155/105) Minute 7, 8, 9, (185/125) Minute 10 (205/145) RX+: Same Hybrid: WOD 1: 20 Min AMRAP 30 Mtn Climber 20 S2S Deficit

  • WOD 040719: Sunday We Fitness

    WOD 040719: Sunday We Fitness

    CrossFit: Strength: Press (3) 5 x @ 80% of your Press then Push Press (3) 8 x @ 80% of your Push Press Conditioning: For Time: 50 Burpees 40/30 Calories on Bike 30 Squat Cleans (135/95#) RX+: 30 Squat Cleans (185/125#) BootCamp: WOD 1: UNEXPECTED PARTNER DAY! Teams of 3 27 Min EMOM AMRAP A

  • WOD 040619: Novem’s Annual In-House Team Comp

    WOD 040619: Novem’s Annual In-House Team Comp

    For Pictures of the day’s festivities please check out it on our Facebook Page! RX: Workout One: 8:00 To establish 1 RM Front Squat Per Athlete Total Calories on Air Bike Workout Two: For Time 30-20-10 Snatches (115/75#) Burpees Over the Bar Pull Ups Workout Three: 1 Mile Run each partner must complete 800 Meters

  • WOD 040519: Pre-Comp Fitness

    WOD 040519: Pre-Comp Fitness

    CrossFit: Strength: Front Squats 3×10 @ 60% then 3×5 @ 70% Conditioning: For Time 75 Double Unders (225 S, 38 SSD) 50 Thrusters (75/55) 75 Double Unders (225 S, 38 SSD) 15 Minute Cap RX+: (95/65) Hybrid: WOD 1: 3rds 400m Run 21 Explosive Rows 21 Alt DB Snatches 90s rest 3rds 200m Run 12

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