(215) 291-2968 Sunday - Nov 28, 2021
  • WOD 111321: Saturday’s Snowball Fight

    WOD 111321: Saturday’s Snowball Fight

    NovemFit & Hybrid: Conditioning: “SNOWBALL FIGHT” TEAMS OF 3 For Time: 400 Wall Balls (20/14) 200 Chest to Bar Pull-ups 10,000 Meter Bike *40:00 Time Cap* *Chipper Style- Must complete all reps of one movement before moving onto the next *Score = Time it takes to complete the workout. BootCamp: WOD 1: Teams of 2

  • WOD 111221: Friday, Yes Ma’am!

    WOD 111221: Friday, Yes Ma’am!

    NovemFit & Hybrid: Conditioning: “YES MA’AM” PART 1 [0:00 – 12:00 ]: 3RFT 21/15 Calorie Row 15 Deadlifts (155/105#) 12 Handstand Push Ups /Dumbbell Strict Press (35/25#x2) 9 Box Jumps (24″/20″) PART 2 [until the 12:00 – 22:00]: Build to up A Heavy 3 Deadlift *Score = Time it takes to complete P1 & 3RM

  • WOD 111121: Thursday’s Team Trust Falls

    WOD 111121: Thursday’s Team Trust Falls

    NovemFit & Hybrid: Strength: Back Squat 8-8-6-6-4-4-3-3 Every 2:30 Minutes *20:00 Cap* Hybrid: For Time 15-12-9 D-Ball Bear Hug Squats Ring Rows OR HEAVY Bent Over Rows 12-9-6. D-Ball Over Shoulder Ring Rows OR HEAVY Bent Over Rows 9-6-3. D-Ball Bear Hug Good Mornings Ring Rows OR HEAVY Bent Over Rows Conditioning: “YOU SHOULD GO”

  • WOD 111021: Wednesday, Country Road Take Me Home.

    WOD 111021: Wednesday, Country Road Take Me Home.

    NovemFit & Hybrid: Conditioning: “COUNTRY ROADS” 10:00 AMRAP 1,600 Meter Run Max Calorie Bike Rest 4 Minutes 8:00 AMRAP: 1,200 Meter Run Max Calorie Bike Rest 3 Minutes 6:00 AMRAP: 800 Meter Run Max Calorie Bike Rest 2 Minutes 4:00 AMRAP 400 Meter Run Max Calorie Bike Rest 1 Minutes 200 AMRAP: 200 Meter Run

  • WOD 110921: Tuesday’s Macho Man!

    WOD 110921: Tuesday’s Macho Man!

    NovemFit & Hybrid: Strength: “Macho Man” 12:00 Every 2:00 Working up in weight each set 3 Power Cleans + 3 Front Squats + 3 Push Jerks *hold to the bar the whole complex* Hybrid: 12:00 AMRAP 20 Med Ball Cleans 20 Box Jumps 200m Run Conditioning: “MACHETE” For Time: 1 Round of “Macho Man” (95/65#)

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