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

  • WOD 112511: “COE”

    WOD 112511: “COE”

    Happy Black Friday everyone!  Team Novem wanted to celebrate our Thanksgiving holiday with this brutal hero WOD.  Although there was only two movements in this workout, the sheer number of reps and rounds made this one a real challenge.  Great job by Patrick for being the only one to complete this WOD perscribed.  Great work

  • WOD 112311: Deadlifts Kipping Pullups L-Holds

    WOD 112311: Deadlifts Kipping Pullups L-Holds

    Happy Pre-Turkey day!  Much like counting down to Thanksgiving, today we decided to do a countdown on this challenging WOD.  For many of us this was the first time that we did deadlifts for a conditioning WOD.  Everyone used a challenging weight and performed the lift while keeping good form.  Fantastic job everyone!  Special shout

  • WOD 112311: Pullups Push Jerks

    WOD 112311: Pullups Push Jerks

    Howdy folks!  Yet another great day for our members at CrossFit Novem!  For starters the ENTIRE 7a, 5:30p, 6:30p, and 7:30p did either Kipping Pullups on a band or Strict Kipping Pullups for the first time!!!  It is so awesome to see everyone getting so much stronger! For the strength WOD we worked on one

  • WOD 112111: Press Front Squat Burpees

    WOD 112111: Press Front Squat Burpees

    For the strength portion of the workout we worked on the press.  Unlike the push press, the shoulder press is an isolation movement where we do not involve the hips.  Therefore any gains even if it is only a couple of pounds in a big triumph.  For the WOD we introduced the bar facing burpee

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