(215) 291-2968 Wednesday - May 05, 2021

Posts Tagged: Group Fitness

  • WOD 090315: Get on Up!

    WOD 090315: Get on Up!

    CrossFit Novem: Strength/Skill: Turkish Getups 15 Minutes Work up to Heavy Single On Each Arm Conditioning: 8 Minute AMRAP 200m Run 5 Bar Muscle Ups If No Bar MUs Sub 2xC2B Pullups – 90 Sec Rest – 8 Minute AMRAP 10 Wallballs (20/14) @ 10 Ft 30 UB Double Unders Novem BootCamp: 5 Min EMOM

  • WOD 090215: Cindy it’s so Nice to See You!

    WOD 090215: Cindy it’s so Nice to See You!

    CrossFit Novem: Conditioning: “Cindy” 20 Minute AMRAP 5 Pull Ups 10 Push Ups 15 Air Squat Novem BootCamp: WOD 1: “Cindy” 20 Min AMRAP 5 Pull Ups 10 Push Ups 15 Air Squats Cash Out 3 Rounds 20 sec Boat Pose 20 sec Hollow Hold 20 sec Sit Ups 20 sec Rest Novem Barbell Club:

  • WOD 090115: We love this community!

    WOD 090115: We love this community!

    CrossFit Novem: Strength: Murder Complex 5 Sets Working Up from 65% 1 Clean Deadlift 1 Hang Squat Clean (below knee) 2 Front Squats 2 Jerk Drips 1 Split Jerk 1 BTN Split Jerk Conditioning: 3 Minute AMRAP ME Burpees –  90 Sec Rest – 3 Minute AMRAP ME Muscle Ups (If no Muscle Ups Sub

  • WOD 083115: Run for it!

    WOD 083115: Run for it!

    CrossFit Novem: Strength: Front Squat Warm up sets: 5 x @ 50% 5 x @ 55% Work Sets: 5 x @ 60% 5 x @ 70% 5 x @ 80% Conditioning: 3 Rounds for Time 800m Run 50 Air Squats 15 Push Press (115/75) Novem BootCamp: WOD 1: 4 Rounds 30 sec Each Jumping Lunges

Predefined Skins

Primary Color

Background Color

Example Patterns

demo demo demo demo demo demo demo demo demo demo