(215) 291-2968 Thursday - Jan 21, 2021

WODs

Workout of the day.

  • 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

  • WOD 100711: Nasty Girls!

    WOD 100711: Nasty Girls!

    “Nasty Girls” 3 Rounds for Time 50 Squats 7 Muscle Ups* 10 Hang Power Cleans (135lb / 95lb) *If no Muscle Ups 2x Kipping Pullups and Ring Dips L1: 25 Squats, 4 Muscle Ups, 5 Hand Power Cleans  

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