(215) 291-2968 Wednesday - May 05, 2021
  • WOD 042121: Wednesday’s Sweet Beats

    WOD 042121: Wednesday’s Sweet Beats

    NovemFit & Hybrid: Strength: FIT Tempo Front Squat (5 sets) 4 reps @ RPE 8 tempo = 3212 rate of perceived effort = 1 beign the easiest 10 being a 1RM *18:00 Cap* HYBRID / BC 15:00 AMRAP 20 Cal bike 20 DB Thrusters (25/15#x2) 1:00 rest after each round Conditioning: 12:00 AMRAP 20 Pull

  • WOD 042021: Tuesday’s EMOMs

    WOD 042021: Tuesday’s EMOMs

    NovemFit & Hybrid: Strength: FIT 1 Slow Clean DL + 1 Low Hang Squat Clean + Push/Split Jerk (5-7 sets) 1+1+1 x @ Find a Max For The Day CN: take some time to go over the jerk *18:00 Cap* HYBRID / BC 15:00 AMRAP 200 Meter Run 5 DB Clean & Jerks (25/15×2) 10

  • WOD 041921: Monday’s Mmmmmacarena

    WOD 041921: Monday’s Mmmmmacarena

    NovemFit & Hybrid: Strength: FIT Back Squat 10 @ 60%, 8 @ 65%, 6 @ 70%, 4 @ 75%, 3 @ 80% not sure what your 1RM is use these percents as R.P.E. rate of perceived effort = 1 beign the easiest 10 being a 1RM *18:00 Cap* HYBRID / BC 2 RFT 1000 Meter

  • WOD 041821: Sunday’s Are TOTALLY RAD!

    WOD 041821: Sunday’s Are TOTALLY RAD!

    NovemFit & Hybrid: Get to Class 10:00 early! drop off gear and head out for a 800 Meter Run Self Warm Up in the ARK PVC Pipe Outside Movement Prep: 3x 5 BB Press 5 BB Back Squats + 5 Kang Squats 5 BB RDLs HYBRID / BC You will be in an open gym

  • WOD 041721: Saturday, The Bear Necessities.

    WOD 041721: Saturday, The Bear Necessities.

    NovemFit & Hybrid: Movement Prep: 2x 5 Push Ups 10 Step Ups 15 KB Swings 1 Bear – add weight 2nd Round Conditioning: Teams of Two Yogi Bear – Split Reps, One works One Rest 30:00 AMRAP 5/5 Push Ups 10/10 Box Jumps (24/20″) 15/15 KB Swings (24/16kg) Stop Every 3:00, perform 2 Sync Bear

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