(215) 291-2968 Wednesday - Feb 20, 2019

WODs

Workout of the day.

  • WOD 111411: Annie

    WOD 111411: Annie

    Happy Monday folks!  Today we wanted tackle Annie, one of CrossFit’s famous benchmarks.  It is one of those classic workouts that do not seem so bad in the when its on the board but it sneaks up on you in the middle of the workout.  Everyone did such an awesome job with range of motion

  • WOD 111311: Situp and Press, Toes to Bar, Pushups

    WOD 111311: Situp and Press, Toes to Bar, Pushups

    Happy Sunday Everyone!  We had a few visitors Chris D’Amore and Rob Morris from CrossFit South Philly.  They made great use of our new weight belts during the weighted ring dips workout.  Shout out goes to Jeremy for getting his first BW ring dip!  Also Jim and Abby both improved on their form and went

  • WOD 111211: Team Style Gauntlet

    WOD 111211: Team Style Gauntlet

    Today we did a gauntlet style workout with a partner having the option of going through the workout twice.  Special shout out to Justin “Wolf” for going through the workout twice doing it by himself the second time around!  Although he might have wished that he did not during the second time, he gutted through

  • WOD 111111: Wallballs and The Bear

    WOD 111111: Wallballs and The Bear

    Happy Friday Everyone! During the skill portion of the workout, we picked a weakness that we had and tried to work on conquering it.  For the WOD we did a very challenging workout involving Wallballs and The Bear.  Even though the weight for the workout was not very heavy, not being able to drop the

  • WOD 111011: Sumo Deadlifts

    WOD 111011: Sumo Deadlifts

    Sumo Deadlifts was the name of the game today in the strength portion of the workout.  When performing the lift make sure that you keep your head neutral, keep your chest up, and back tight throughout the entire movement.  Everyone did a great job executing the lift with a heavy load!  The conditioning workout had

  • WOD 110911: 3 Minutes for 3 Rounds

    WOD 110911: 3 Minutes for 3 Rounds

    For the strength portion of the workout, we focused on Front Squats.   We have seen such great improvement from the Novem crew on all the movements!  Great work folks!  Many of us realized just how challenging the conditioning WOD was.  Although a minute does not feel like a lot in everyday life, it call

  • WOD 110811: Heavy Prowlers!

    WOD 110811: Heavy Prowlers!

    Today we broke out the push prowler for the strength portion of the workout.  Many of our seasoned members found this to be a very challenging  yet fun exercise.   What is more functional than pushing something heavy down the street?For the conditioning workout we introduced the kettlebell racked lunge into our ever-growing arsenal of movements

  • WOD 110711: Push Press Run

    WOD 110711: Push Press Run

    Today we worked on the Push Press, focusing on form with a heavy weight overhead.  Everyone did a great job working on the explosive hips to drive the weight up.  Most of our members went for their one rep max but for those that did not set a baseline for the future.  We have seen

  • WOD 110611: “Fran”

    WOD 110611: “Fran”

    Happy Sunday everyone!  Today we tackled one of the more famous CrossFit benchmarks.  Although it seems like a fast workout it is definitely one of the more grueling ones.   Shout out goes to Brian Terpak for setting a new personal record for his Fran time!  Nice work Terps! From talking to people who have

  • WOD 110511: Buddy Carry and much more!

    WOD 110511: Buddy Carry and much more!

    Teamwork and communication was the name of the game for this team workout!  We had fantastic attendance in both the 9am and 10am class.  Saturdays are fast becoming the class to be!  We introduced the buddy carry and burpee box jumps and everyone did an awesome job with these two challenging movements! Congrats to Andi

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo