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

WOD 011612: Front Squats KB Snatch Broad Jumps Tuck Jumps


Happy Monday CrossFit Novem!  We could not think of a better way to start off the week then to do some Front Squats followed by a AMRAP!  There were PRs set in Front Squats by Wolf, Sarah, Dan, Andrew, Chris R., Chris G., Ross, Andy, and Amanda!!!  Great work guys!  Remember if you have a

Happy Monday CrossFit Novem!  We could not think of a better way to start off the week then to do some Front Squats followed by a AMRAP!  There were PRs set in Front Squats by Wolf, Sarah, Dan, Andrew, Chris R., Chris G., Ross, Andy, and Amanda!!!  Great work guys!  Remember if you have a new PR do not forget to circle it on the board so we know that you are kicking butt!

For the WOD we could not think of a better way to improve on core strength than KB Snatches!  Nice work by all the folks who completed this deceiving  little AMRAP!  Shout out goes to Whitney and Laura who completed their first official workout at CrossFit Novem!  Welcome to the team ladies!  Also welcome back Andy and Amanda!  Great to see you guys!

Remember with class sizes beginning to fill up and membership growing it is imperative that we sign up for classes BEFORE coming to them. If you miss the cut off time to sign up just come to the next class!   We want to make sure that you get the coaching that you guys pay for and the attention you are looking for in every class.  We do not want to run into a problem where we have to turn anyone away because there are too many folks in one class.

Strength

Front Squats

5-5-5

Work up to a new 5 rep max

WOD

12 minute AMRAP

5 KB Snatches (Left)

10 Broad Jumps

5 KB Snatches (Right)

10 Tuck Jumps

KB Weight (24/16)

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