(215) 291-2968 Friday - May 24, 2019

WODs

Workout of the day.

  • WOD 121411: Deadlift Pushup Muscle Up

    WOD 121411: Deadlift Pushup Muscle Up

    Happy Wednesday to everyone!  Today we wanted teach everyone the muscle progressions, working on getting into the false grip and fast transistions through the movement.  Everyone seemed really excited to learn this movement and everyone did a great job with the skill portion of the class.  Remember in order obtain a muscle up we need

  • WOD 121311: Kettlebell and Situp Ladder

    WOD 121311: Kettlebell and Situp Ladder

    Today we started the workout with a Burgener Warmup.  Instead of just using a olympic bar, some folks put weight on bars to make it more of a challenge.  Remember that each movement builds on one another throughout the entire warmup so make sure that you concentrate on form and execution of each exercise.  For

  • WOD 121211: Burpees Low Bar Back Squats

    WOD 121211: Burpees Low Bar Back Squats

    We could not think of a better way to start off the work week with Low Bar Back Squats and Burpees!!  For our strength portion of the workout we had our folks work up to a one rep max, with any of our members posting PRs!  Great job guys!  We then followed it by 100

  • Holiday Schedule

    Holiday Schedule

    For the up-coming holiday schedule for the rest of 2011, please see below: WE WILL BE CLOSED ON Sunday, December 25th AND Sunday, January 1st   Monday, January 2nd classes will be limited: 12pm CrossFit Class 7:30pm On-Ramp We will be back to our regular schedule Tuesday, January 3rd 2012.    

  • WOD 121111: A long Sunday AMRAP

    WOD 121111: A long Sunday AMRAP

    Funday Sunday at CrossFit Novem! We started the day off with some handstand holds for time. Rob Topper got the best time of the day with a hold of 2:10 seconds! Nice work Topper! For the WOD we did a long 20 minute onramp of Lunges, Situps, Ring Pushups, and a Run. Great determination showed

  • WOD 121011: Fran vs Diane

    WOD 121011: Fran vs Diane

    Happy Saturday folks!  Today we decided to make a team WOD out of two of the most famous benchmarks in CrossFit.  Great job by all four teams finishing the workout with really awesome times!   Thank you so much for your help Kate Pope!  No pics for today’s WOD but scores are in. Today was

  • WOD 120911: Hang Power Snatches Burpees

    WOD 120911: Hang Power Snatches Burpees

    Today we did a whole bunch of Hang Power Snatches and Burpees.  For many of the folks this was the first workout where they did snatches during the WOD.   Remember when doing Snatches make sure that you do not bent your elbows early in the pull and fully extend your hips at the top

  • 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

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