(215) 291-2968 Wednesday - Feb 20, 2019
  • WOD 110211: Snatches!

    WOD 110211: Snatches!

    Today we focused the Olympic lift the Snatch.  Explosive power and technique are the essential ingredients to completing this complex movement.  Everyone did an excellent job performing the lift working with a challenging weight.  If you ever want to practice this lift or anything else that you have trouble with, come to open gym on

  • WOD110111: Deadlift Pushup Run

    WOD110111: Deadlift Pushup Run

    Today we wanted to concentrate on getting a one rep max on our Deadlifts.  Not only is this movement important in the CrossFit world, it is essential in everyday life.  What is more functional then picking up heavy stuff from the ground and lifting it up?  Remember form and technique is crucial not only complete

  • WOD 103111: Jackie-O-lantern

    WOD 103111: Jackie-O-lantern

    Happy Halloween everyone! Today we did standing broad jumps for distance to work on explosiveness from the hips.  Even though many people had not done the movement everyone did a great job!   For the workout we decided to put our new rowers to good use by hitting the benchmark “Jackie”.  Here are some helpful

  • Do It Cuz You Love It

    Do It Cuz You Love It

    This post originally appeared on FastPaleo.com here. As I wrote before, I’ve been dealing with hypothyroid symptoms for the past year. Well, it turns out that my iodine deficiency has been resolved, but I continue to struggle with my thyroid due to a little something called Hashimoto’s thyroiditis. Although it saps my energy, focus, and

  • WOD 10302011: Power Cleans Knees to Elbows

    WOD 10302011: Power Cleans Knees to Elbows

    Happy Sunday Team Novem!   Today for the strength portion of the workout we focused on Low Bar Back Squats.  Although it was the first time that Andrew did this movement he did a great job focusing on form and range of motion.  For the WOD we did a 8 minute AMRAP with Power Cleans

  • WOD 102911: Little Grasshoppers

    WOD 102911: Little Grasshoppers

    Today we decided to introduce the wall climbs and grasshoppers to our CrossFit Novem members.  Although they were tough movements everyone did a great job!  Kate Pope from CrossFit South Philly decided to join us for the 10am workout and killed it!  We hope you come by to see us again!  Patrick decided to take

  • WOD 102811: Run Christine Run

    WOD 102811: Run Christine Run

    Today was a modified bench mark workout, instead of rowing 500 meters we ran 500 meters. Since the weather is still nice we are going to take advantage of those brisk mornings and run like the wind! This is a great mix show casing people’s strengths and weakness or proving to yourself  you  are indeed

  • WOD 102711: Tabata Something Else!

    WOD 102711: Tabata Something Else!

    TABATAS!!!  Today we decided to visit our good ole friend “Tabata Something Else”.  For many of the members this was the first time they experienced this type of interval workout. Every one did well and made every rep count! Colin had the high score today with a total of 356 reps!  Nice work Colin! Like

  • WOD 102611: Jaybird

    WOD 102611: Jaybird

    Today we wanted to focus on our Olympic lifting so for the first part of class we did the Burgener Warmup.  Everyone showed great progress from throughout the day, focusing on proper form and range of motion.  For the workout we decided to do a CrossFit Football workout  “Jaybird.”  The top time for the day

  • WOD 102511: Jerks Swings Burpees

    WOD 102511: Jerks Swings Burpees

    For Tuesday we introduced the Split Jerk to our newer members at CrossFit Novem.  Although this could be a challenging movement, everyone did great in executing the movement.   Great job folks!    For second portion of the workout we did a fun descending and ascending ladder of burpees and kettle bell swings.  Great job with keeping

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