Novem Community Fitness

Don’t forget that we have our Novem Sips this upcoming Friday at Evil Genius at 6:30pm!

Here’s what we’ve got going on this week:

Monday: Sn**ch/ Sn**ch Pull / Wall Walks, Power Sn**ch, V-Ups
Tuesday: Push Press / Split Jerk / Row, Box Jumps, Rope Climbs
Wednesday: Front Squat / Pullup, Devil Press
Thursday: Row, T2B, Hang Squat Clean
Friday: Deadlift / Coach Wod
Saturday: Team WOD
Sunday: Endurance Day or Weightlifting Class!

🏈 Novem Flag Football Day! 🏈

We’re teaming up with GPFFL for an afternoon of flag football, laughs, and community! Trade the barbells for footballs and join your fellow Novem members for some friendly competition and fun outside the gym.

📍 Schissler Recreation Center
📅 Saturday, August 1
🕛 12:00 PM

Whether you’re coming to show off your speed, throw a few touchdowns, or just cheer everyone on, we’d love to see you there. All skill levels are welcome—this is all about having fun together outside the gym!

Sign-up sheets are on the whiteboards at the gym, so be sure to add your name if you’re planning to come!

☀️ COACH SUMMER FRIDAYS ARE BACK ☀️

This week, Coach Diana has one goal:

LIFT. HEAVY.

Choose weights that challenge you. If you’re going touch-and-go unbroken, you missed the assignment.

This workout is your chance to take your normal perspective (moving fast, finishing early) and flip it upside down. 😉 🙃

Congratulations to our Fit athlete of the month for July, Gianna!

Here’s a little more about Gianna:

1. What got you into CrossFit?
🤸‍♀️💔 When I finished college & my gymnastics career ended, I was devastated (like, embarrassingly so). I needed new athletic goals, so I signed up for & ran the Philly marathon & planned to do 1 marathon/year in a different city while raising funds for my favorite charities. 
🩹 Unfortunately, a torn meniscus derailed those plans & led to exploring other options as I recovered/ rehabbed after surgery—yoga, barre, kickboxing, etc.—all of which were (& still are!) great but didn’t leave as much opportunity for goal-setting and competition. 
🏋‍♀️ A few of my former teammates had had a lot of success with CF (e.g., competed at the Games and/or opened their own gyms), so I figured I’d try it!

2. Name a fitness goal that you have.
🏆 Semifinals/Age Group Semis seems like a good one, depending on how the structure of the Open szn evolves over time.
🥊 I’m also toying with the idea of becoming certified as a cardio kickboxing instructor since I had an amazing class during my kneehab period, & there seems to be a real gap in that space in Philly at the moment.

3. Tell us one thing about yourself that no one in the gym knows about you.
🎧 A few years back, I made a fun pump-up playlist to get ready for a competition. But we had to be there by like 7 am, & I just wasn’t ready for the likes of AC/DC & Flo Rida at 5:45 am, so I ended up putting on a podcast. BUT THEN I had to give a big presentation at work later that week, so I dropped the top & jammed out to the whole playlist on my long drive in. Not only did the presentation go well, but I recently learned from a celebrity vocal coach that there’s actually solid data connecting singing to presentation/public speaking success. The more you know…

Questionnaire continued in comments

Hope everyone had a great holiday weekend!

👏👏👏👏👏 to everyone for making it through the heat wave.

Here’s what we’ve got going on this week:

Monday: Bench Press / Ski, Box Jump, Echo, Power Sn**ch
Tuesday: Deadlift / Wallballs, Burpees
Wednesday: Push Press / Split Jerk / T2B, DB Clean & Jerk, DU
Thursday: Run, Clean & Jerk, Rope Climb
Friday: Clean Complex / Coach Wod 
Saturday: Team WOD
Sunday: Endurance Day or Weightlifting Class!

NO COACH SUMMER FRIDAYS THIS WEEK ☀️
Instead, we will be celebrating our Founding Father on his (2)50th Birthday tomorrow with THE SEVENS 🎆🎇
Make sure to wish him a Happy Birthday if you see him tomorrow, we 🤍 you Joe!

(It’s not actually his 50th, but it is his birthday!) 🎂

🐶👧 We love being a dog- and kid-friendly gym, and we're so happy that our community can bring the whole family along! To help keep everyone safe and our space clean, we have a few friendly reminders:

🐾 Dogs must remain on a leash at all times, even between classes.

🧹 Please clean up after your pup, including any accidents and excess hair/fur.

👶 We completely understand that sometimes little ones need to come to the gym! If they do, please keep them contained to one area and make sure they aren't running or jumping around during class. This is especially important for their safety, as classes involve moving equipment and active athletes.

Thank you for helping us keep our gym a safe, clean, and welcoming place for everyone—two-legged and four-legged alike! ❤️