(215) 291-2968 Sunday - Apr 18, 2021
  • WOD 041321: Tuesday’s Not Kalsu or Grace

    WOD 041321: Tuesday’s Not Kalsu or Grace

    NovemFit & Hybrid: Strength: FIT Push Jerk (racks) (5-7 sets) 2 x @ Find a Max For The Day *18:00 Cap* HYBRID / BC 15:00 AMRAP 30 Double Unders (60S/15SSDs) 15 DB Clean & Jerks (25/15#x2) 10 DB RDL + Rev Lunge Conditioning: “Not Kalsu” 10:00 EMOM 3 Power Clean and Jerks (115/75#) BC: DB

  • WOD 041221: We Just Felt Like Running…

    WOD 041221: We Just Felt Like Running…

    NovemFit & Hybrid: Strength: FIT Tempo Front Squat (6 sets) 3 reps @ RPE 8 tempo = 3212 rate of perceived effort = 1 beign the easiest 10 being a 1RM *18:00 Cap* HYBRID / BC 3 RFT 400m Run 20 DB Goblet Squats (35/25) 20 Alt DB Power Snatch 20 Weighted Situps Conditioning: For

  • WOD 041121: Sunday’s Are For Celebrating!

    WOD 041121: Sunday’s Are For Celebrating!

    NovemFit & Hybrid: FIT 2 Push Jerks (5-7 sets) 2 x @ Find a Max For The Day *18:00 Cap* HYBRID / BC 6:00 AMRAP 10 DB Thrusters 10 SSD V-Ups – 2:00 rest – 6:00 AMRAP 10 Compass Squats (each Squat is one) 10 Skull Crushers (one or two db) Conditioning: 4 RFT 15/12

  • WOD 041021: Saturday. She Shoots, She Scores!

    WOD 041021: Saturday. She Shoots, She Scores!

    NovemFit & Hybrid: Movement Prep: 3x 1:00 Row 5 Burpee Trans 3/3 DB Clean & Jerks Conditioning: Teams of Two 5:00 Max Effort Row Meters (combined total) – rest 4:00 – 12:00 AMRAP (one works one rests – relay) 8/5 Cal Row 5 Burpees 3 S.A. DB Clean & Jerks (right) (35/35#) BC: (25/15#) 3

  • WOD 040921: Friday Flip Out!

    WOD 040921: Friday Flip Out!

    NovemFit & Hybrid: Strength: FIT 3 Position Clean (high, mid, low hang) (5-7 sets) 1+1+1 Find a Max For The Day *18:00 Cap* HYBRID / BC 3 RFT 10 High Plank Shoulder Tap Pushup 15 KBSDLHP (24/16) 25 Box Jumps 30 Double Unders (90S, 15SSD) 400m Run Conditioning: For Time: 50 Air Squats 40 Push

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