(215) 291-2968 Wednesday - Apr 24, 2019
  • WOD 120811: Front Squats Power Cleans Box Jumps

    WOD 120811: Front Squats Power Cleans Box Jumps

    TGFT everyone!  Today we worked on sets across for Front Squats.  Remember to keep the core tight throughout the entire lift and drive the elbows up BEFORE coming up from the bottom of the squat.  This will help you keep the bar on the rack position throughout the entire lift.  For the WOD we did

  • WOD 120611: Press Pushups KB Swings Run

    WOD 120611: Press Pushups KB Swings Run

    Today we focused on strict shoulder press working with the same weight across 3 sets.  For many of the folks this may have been the first time that they have done the strict shoulder press so it was ok if you had to find a challenging weight during the workout.  For the WOD we did

  • WOD 120511: Kipping Pullups Box Jumps Wallballs

    WOD 120511: Kipping Pullups Box Jumps Wallballs

    We could not think of a better way to start off the week by having our members do 3 attempts of max rep wallballs!  When doing wallballs it is important to learn the proper breathing technique, that way you will not get tired as fast.  Also make sure you hit the same spot on the

  • 120411: Holiday Karaoke Party!!

    120411: Holiday Karaoke Party!!

    Tonight we kicked off the holiday season Novem style!  We hope that there will be many more parties and gatherings to come.   Thanks for everyone for coming to celebrate with us!  If you have additional pics that you would like me to put up please email us and we will get it on the post!

  • WOD 120311: Human Rack

    WOD 120311: Human Rack

    We continued our Saturday tradition with another team workout.  We did three olympic bar movements while using your teammates not to drop the bar.  Not only did everyone succeed by talking to each other through the entire workout, but also no one had to do any extra burpees.  Melissa did  completed her first prescribed workout!

  • WOD 120211: Overhead Squats Rope Climbs

    WOD 120211: Overhead Squats Rope Climbs

    Happy Friday to everyone!  For the strength portion of the workout we worked on rope climbs, focusing on proper feet placement.  Remember that the rope climb is actually a leg exercise if you have proper foot placement on the rope.  For the workout we did Overhead Squats with a kettle bell.  A lot of our

  • WOD 120111: Tabata What?!

    WOD 120111: Tabata What?!

    For Thursday we did a “fun” little TABATA with Press, Squats, Pullups, and Pushups.  Although it seemed like a easy workout with light weight,  our members realized that this was a lot harder then it looked.  Everyone did a great job keeping good form throughout the workout. Please welcome Andrea to our Novem team!!  She

  • WOD 113011: Tire Flips KB Racked Lunges Ball Slams Run

    WOD 113011: Tire Flips KB Racked Lunges Ball Slams Run

    Happy Hump Day Team Novem!  For the strength/skill portion of the workout we decided to do tire flips with a twist to it by adding a hop in the tire.  This worked on not only our strength but also coordination.  Nice work by all our folks.  Remember when doing the tire flips or deadlifts remember

  • WOD 112911: Fight Gone Bad

    WOD 112911: Fight Gone Bad

    Today we wanted to tackle on of the more difficult yet rewarding WODs in CrossFit.  This WOD was originally designed for MMA fighter BJ Penn who dubbed this workout “Fight Gone Bad”.  Not only did we see so many good scores on the board, but that so many people went prescribed  for their workout!  Congrats

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