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

  • WOD 112811: Hang Power Cleans Knees to Elbows

    WOD 112811: Hang Power Cleans Knees to Elbows

    We could not think of a better way to begin the week then with getting ourselves stronger through squatting with a challenging  load.  Everyone demostrated great form while staying in control.  For the workout we did a quick 8 minute AMRAP of Power Cleans and Knees to Elbows.  When doing any movement with the olympic

  • WOD 112711: Wallball SDLHP Run

    WOD 112711: Wallball SDLHP Run

    We started off today with a quick 1000m row.  For most of our folks, this was the first time that had rowed this distance.  Everyone did a really great job maintaining good form and great intensity throughout.  For the WOD we did a quick but challenging WOD consisting of Sumo Deadlift High Pulls, Wallballs, and

  • WOD 112611: See-Saws!

    WOD 112611: See-Saws!

    What a great Saturday we had at CrossFit Novem!  Today we decided to do a see-saw team partner workout that was much harder than people thought.  Great job to team Colin and Jeremy for getting the top time for the day!  Also welcome Ross to the CrossFit Novem team!  If he looks familiar it is

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