(215) 291-2968 Friday - Apr 26, 2019

WODs

Workout of the day.

  • WOD 101811: A Heavy Slogger

    WOD 101811: A Heavy Slogger

    Today was Jamie and Sarah’s first day at CrossFit Novem, welcome ladies, what a WOD to start your day! Walt starting off with another solid week. Keep up the good work y’all.  In the evening, Jeremy joined us for his first WOD at CrossFit Novem!  The night classes showed determination and powered through this tough

  • WOD 101711: Beastly Over Head Squats

    WOD 101711: Beastly Over Head Squats

    This weekend was wonderful! On Saturday we hit a bench mark workout “Eva” with a twist, did some house keeping and Sunday we had a booth at the Natural Living Expo in Liberty Lands Park spreading the good word about CrossFit Novem. There were a ton of inquiries and we even gained a new On-Ramper

  • WOD 101511: Eva with a Twist…

    WOD 101511: Eva with a Twist…

    What a beautiful Saturday! Today was a partner Eva… with a twist. No partner? Then do a traditional Eva. We would like to give a big Novem family welcome to Andrew. Glad to see ya! Andrew and Jim hit it hard today working as a team making sure the work was split equally. It was

  • WOD 101411: Sit Up & Press

    WOD 101411: Sit Up & Press

    Happy Friday! Today we worked on the low bar back squat hitting sets across, focusing on good form and muscular endurance. We are proud of our beginners this week, way to be focused and determined! Another shout out goes to Patrick, who took advantage of his environment and scaled up with an inclined sit-up &

  • WOD 101311: 10 Min AMRAP

    WOD 101311: 10 Min AMRAP

    Today was a great and challenging WOD. This WOD was a slight variation of one of the workouts from the 2010 CrossFit Games. It targeted the 10 general physical skills that we are gunning for when we think of fitness. Those 10 skills are: Cardiovascular Endurance Stamina Strength Flexibility Power Speed Coordination Accuracy Agility Balance

  • WOD 101211: Run, Snatch, Jump!

    WOD 101211: Run, Snatch, Jump!

    Today we worked on an Olympic Lift, the Snatch. Although it is a harder movements that we perform in CrossFit, if done correctly it is one of the most rewarding. Our more seasoned members worked up to a heavy weight for the skill portion of the workout while others focused on form. Justin joined us

  • WOD 101111: Thrusters & Bodyweight Fran

    WOD 101111: Thrusters & Bodyweight Fran

    Tuesday’s workout began with max effort Thrusters. Everyone displayed excellent form throughout the entire workout. Great job folks! In the evening we were joined by Matt Wiedemer from CrossFit South Philly. One of the first things he said when he walked in the gym was “WOW now THAT’S a tire!” We would like to officially

  • WOD 101011: Baby Carlos?

    WOD 101011: Baby Carlos?

    Monday started off with tons of exciting events. 3 new additions to the CrossFit Novem Family started today: Melissa with early morning crew, Dan and Steve in the evening. Welcome aboard people! We also had a fresh batch of On-Rampers this morning; Jamie, Laura, Sarah, Jenna & Tom. Can’t wait until Wednesday! Warm Up: 100m

  • WOD 100911: Memorial WOD at CFSP for Yassen Andreev

    WOD 100911: Memorial WOD at CFSP for Yassen Andreev

    Today we joined our friends and extended CrossFit family for a memorial WOD at CrossFit South Philly to celebrate the memory of Yassen Andreev (1985 – 2011). You are loved and will be greatly missed. “Yassen” 1 Mile Run 5 rounds of: 20 Pushups, 20 Overhead Squats (95lb), 20 Sumo Deadlift High-Pulls (95lb), 5 Bar

  • WOD 100811: Tire Flips and Team Work

    WOD 100811: Tire Flips and Team Work

    Partner WOD / Team WOD (Depending on how many people) Tire Flips (Garage door to end of Parking Lot and Back) Partner Goes one way the other goes back to the gym 100 Situps 100 Double Unders 100 Burpees 100 Ball Slams (30/20) Tire Flips (Garage door to end of Parking Lot and Back) Only

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