Novem Bootcamp

Today we remember and honor those who gave everything 🙏

Good luck to everyone taking on Murph today. Whether you’re going RX, partitioning, wearing a vest, scaling, or doing your first Murph ever—show up, support each other, and enjoy the experience.

Don’t forget to log your scores and celebrate all the hard work you’ve put in leading up to today 💪

Here’s what we’re up to this week:

This is a deload week post Murph. Listen to your body, take things a little lighter. We will start our summer cycle on 6/1. 

Monday: Murph
Tuesday: Lunges, KB Swings, Burpee / Echo, C&J, DU 
Wednesday: Push Press, Sprinter Sit Ups, Row, DB Sn**ch, Weighted Twist, Ski / Thrusters, V-Ups, Run / Cash Out 
Thursday: Box Jumps, Wallballs, Sit Ups / Row, DU, Ring Dips / Core $$$
Friday: Ski, Front Squats, StoOH, Echo / Bench, DB Fly, Dead Hang 
Saturday: Team Wod
Sunday: Endurance Day

Congratulations to our Bootcamp athlete of the month for May, Carly!

Here’s a little more about Carly:

1. What made you decide to join our Novem BootCamp?
I joined Novem when I moved to Fishtown. My partner, Mike, has been a Novem member since 2016 and I’ve always enjoyed the community, so it was a no-brainer once I was in the neighborhood. Also a plus that we’re a 5 minute walk from the gym and that Noodle can join in on the fun! 

2. Name a fitness goal that you have.
Longevity - I’d love to continue moving/lifting/running (pain-free) for the rest of my life. And maybe run the Boston marathon by the time I’m 70

3. Tell us one thing about yourself that no one in the gym knows about you.
I lived and worked in El Salvador from 2014-2017.

4. What is your Athletic background?
I was a cheerleader in high school, but when I started college, I fell in love with triathlons and was a founding member of the Drexel Triathlon Team. After graduating, I really missed the community aspect of our team which is ultimately what led me to CrossFit. After about 10 yrs drinking the koolaid, my body prefers Bootcamp! I also never lost my love for triathlons and endurance sport and have run a handful of marathons and Ironmans. Novem run club anyone?!

5. What is your Favorite and Least Favorite Movement? Why?
Least favorite: burpees because duh
Favorite: double unders

6. How has Bootcamp changed your outlook on everyday life?
I really appreciate enjoying movement for the sake of movement. No pressure, just fun, supportive vibes with hard work sprinkled in.

Congratulations to everyone who ran the Broad Street Run today! We love to see your hard work paying off 🏃💪

Reminder that this week starts our month of Thursday all day hybrid classes for Murph prep!

Here’s our weekly breakdown:

Monday: Ski, T2B, C2 Bike, Sandbag Clean / Push Press, Burpees
Tuesday: Echo, DU, Box Jump Overs / KBSDLHP, Lunges, Farmer Carry / “Ouch My Abs”
Wednesday: Run or Row / Lower Body Strength 
Thursday: Hybrid Murph Prep
Friday: Row, Hang Sn**ch, Alt. V-Ups / Front Squats, Strict Pull Ups / Upper Body $$$
Saturday: In-house Comp
Sunday: Endurance Day

Hope everyone had a great weekend!

If you have any questions about the in-house comp, ask a coach! We’d love to have more scaled teams join!

Here’s what our week looks like:

Monday: Row, Push Press, Echo, Dball Cleans / Step Ups, DU 
Tuesday: Front Squats, Rope Climbs / Lower Body Strength 
Wednesday: Ring Dips, Devil Press, Run / Wallball, Row / “Ouch My Abs”
Thursday: Air Squat, Push Up, Pull Ups, C2 Bike / T2B, Lunges, KB Swings
Friday: Run or Row / DB Sn**ch, Mountain Climbers 
Saturday: Team Wods
Sunday: Endurance Day