Current Cycle – April/May 2018

The Current Cycle

This week begin a new eight week cycle consisting of two four week blocks finishing around Memorial Day  “Murph.” We are shifting our focus from the open, to gaining proficiency in more specific areas such as the olympic lifts, gymnastics strength endurance, core strength, and rowing technique work. The outline of the skeleton for each day is listed below and may shift slightly throughout each block.

Gymnastics on Saturdays will continue to follow the same format, building on a more sound based of stability and positional strength. Volume will increase slightly throughout the next 8 weeks as well as more focus on skill in dynamic movements (kipping pull ups, kipping ttb, kipping muscle ups, handstand push ups and walking).

As always, it is important to remember health is and always will be #1. If you have any nagging issues, make sure to inform a coach, ask for modifications, and take any necessary precautions to mobilize before or after classes.

Fitness or Performance?

We understand not everybody has the same goals when they walk in the door at RF. If your goal is more for fitness and less to maximize performance for a specific goal, the progression of training can be and may be different. Higher skilled movements (snatch, overhead squat, gymnastics movements, etc.) that require maximal mobility, strength and stability in certain muscle groups and joints should be introduced slowly and carefully when the client is ready. For our newer members and those who are still beginners in training, we always welcome scaling in both weight, movement, and volume when necessary, so please always feel free to speak with a coach about what will be best for you.

Specialty Classes

If your goals are to improve strength, gymnastics strength and skill development, compete in the sport of CrossFit, or develop a better aerobic capacity then make sure you check out our specialty classes accessible to all RF members. The only way to get better at anything is through hard work and consistent practice so take advantage of these opportunities to focus your efforts towards your own specific goals.

Saturday: Masters (8am), Barbell (9am), Gymnastics (10am)

Workout of the Day Template

April 2018 – May 2018 (8 weeks, 2×4 week blocks)


Strength – Back Squat (eccentric and isometric focus), upper body pulling strength endurance (pull up variations, rows)

Conditioning – Short to moderate time domain with high intensity


Strength – Power clean and snatch, plyometrics, upper body push strength (strict press > PP> SJ, dips, handstands)

Conditioning – aerobic power (LB push/UB pull focus)


Strength – Unilateral strength and stability (single arm, single leg strength), core work (hollow, arch, plank, L-sit, etc.)

Conditioning – EMOM’s and short amraps focusing on breathing and pacing (NOT going hard)


Strength – Lower body Pull (clean and snatch pulls/deadlifts/RDLs) and plyometrics

Conditioning – aerobic cyclical repeats (rowing, running and AB) + upper body pull/push density (i.e. S2O, HSPU, Pull ups, DB’s, etc.)


Strength – Full Clean/C&J and Snatch (will alternate with Tuesday)

Conditioning – mixed modal aerobic building in intensity, benchmarks


Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand 


Saturday – Pulling (Kipping pull ups, Kipping Muscle Up and Rope Climbs), Handstands (handstand push ups, handstand walking)

The primary focus over the next eight weeks will be on upper body pulling and handstands. We will be returning back to the basics and progressing in volume and technical difficulty over eight weeks. If you are someone who has been trying to get their first pull up or handstand push up, this is a great time to start! Additionally, if you are decently proficient in pull ups, muscle ups, and handstand push ups but struggle with muscle endurance, you will also benefit from this cycle. As always, programming can be adjusted based on the individual.


Strength – Upper body strength and overhead stability, core

Conditioning – Endurance focus – running, rowing, and biking

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Happy Birthday to our US Marines!

Air Force Week kicks off in New York City

On November 10, 1775, the Second Continental Congress meeting in Philadelphia passed a resolution stating that “two Battalions of Marines be raised” for service as landing forces with the fleet. This resolution established the Continental Marines and marked the birth date of the United States Marine Corps. Serving on land and at sea, these first Marines distinguished themselves in a number of important operations, including their first amphibious raid into the Bahamas in March 1776, under the command of Captain (later Major) Samuel Nicholas.

Since then, Marines have participated in all the wars of the United States, and in most cases were the first service members to fight. To date, Marines have executed more than 300 landings on foreign shores.

Today, there are more than 200,000 active-duty and reserve Marines, organized into three divisions stationed at Camp Lejeune, Camp Pendleton and Okinawa, Japan. Each division has one or more expeditionary units, ready to launch major operations anywhere on short notice. Marines expeditionary units are self-sufficient, with their own tanks, artillery, and air forces. The motto of the service is Semper Fidelis, meaning “Always Faithful” in Latin.

Join us today in a special workout to celebrate their establishment.

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Push Pull II

push pull

Tomorrow is our Push Pulll II! Just a reminder that all classes are cancelled. Come hangout and watch some crazy strong lifters! Last year was quite the show and this year will be even better.

If you’re feeling strong, it’s not too late to sign up!! Come represent your gym and lift all the things.

-Cash Prizes for overall winners using the Wilks formula
-Medals for top 3 places per category!

-Bench or Deadlift $50*/ $60**
-Combination – Bench & Deadlift $80*/ $95**
-Bench body weight for max reps $30
-Guests $5
*Before 10/31 **After 10/31

Weigh-ins 11/6 12pm-6pm & 11/7 7:30am!

Public Scoreboard

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Olympic Lifting Club

With our current lifting cycle coming to a close, we’ll be testing both Snatch and Clean and Jerk this week – yay !! Testing days will be Thursday (during regularly scheduled classes as part of that days programming) and Saturday.

You guys will have new numbers (#prcity) just in time for the start of our new BB Club! Again, these classes will be taking place Mondays and Wednesdays @ 6PM and Saturdays @ 10 AM. And will be taught by Amy and Micah !! Spots are limited, so please contact Jes @ [email protected] to reserve your spot. These start August 10th, so sign up now!

Any questions? Just email Jes or Micah.

– CF 215

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New Schedule: Effective August 8th

For those of you who missed the THM (or maybe you need a refresher), we’re starting up a new schedule next weekend.

Sunday endurance classes are no more. Instead, we’re going to be holding two new classes Saturday mornings @ 8AM and 9AM. 8AM will be a Skills Class – this will run on a 4 week cycle and will cover rowing technique and time trials (500m/2km/100cal/etc). We’ve all been introduced to rowing technique through on ramp and maybe a little instruction here and there during class… but ALL athletes would benefit from this cycle. Definitely try and make it out to this one.

The 9AM will be your standard endurance class – but with a little ramping up as far as programming goes.

We also want to remind you guys of the new programs popping up at 215: our Strongman Program and our new Oly Program.

First – Strongman. We’re a few weeks into our Strongman program with Maya. For anyone who watched the CF games this past weekend, you know how important it in to include this stuff in your programming !! And we have Maya! No one is more qualified in this area than her. We are looking to make this a regular thing, so make it known if you’re interested.

Then we have our new Oly Program, which will be starting August 10th. This is going to run Monday and Wednesday @ 6PM and Saturdays @ 10 am. Taught by Micah and Amy, whoever attends will receive some Grade A programming and instruction. So, if you’re looking to better those oly lifts here’s how you sign up – Please email Jes ( [email protected] ). This cycle will go for 4 weeks and will be a lot like the Oly cycle you guys have been following in class these past few weeks. If you are looking to sign up, it is necessary to make all classes. This is a commitment. Given that this cycle will be limited as far as how many people can sign up, please make sure you can make all classes as to not take the spot from someone else who may be better suited for the cycle. Jes will send out a confirmation email as to whether or not you have a spot once you’ve emailed her. If you do have a scheduling conflict but would still like to sign up, please make sure to include that in your email.

All that being said… these are Beta Programs. Meaning they are a tester/a way for us to get a feel for whether or not you guys want these types of specialty classes on the schedule permanently. If not enough people commit to them/show interest, we cannot run the program. So please, if you are interested – show up! If the time doesn’t work for you, reach out to Micah or Jes and at least let it be known that you’d be down to join if it was at a different time.

And then there’s Sunday. We really would like you guys to get serious when it comes to mobility and rest days – so Sundays at 9AM, we’ll be having an “open gym” time to come in and work on mobility. This includes stretching, yoga, awesome rolfing work courtesy of Kyle George… etc. It is not an open gym in the sense that you can come make up a workout you missed or do BB work. This is strictly mobility work.

Just to recap, here is the new schedule (:

Main Room
8am – Strongman Class
9am – Partner Workout
10am – Partner Workout
8am – Endurance Skills Class
9am – Endurance Class
10am – Oly Club

9am – Mobility / Recovery Class

Let us known if you have any questions!

– 215 Team

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Greenhorn Novice Competition!!


Greenhorn Novice Competition – Powered by CrossFit 215
We’ve run numerous competitions throughout the years (Affiliate Challenge, 3 Partner Comps, Push-Pull Power Lifting Meet) – now it’s time for a novice competition! Since novice and intermediates make up 95% of athletes it made sense to have a competition designed only for them. This competition is for athletes that, generally speaking, would have scaled the majority of this year’s CrossFit Open’s workouts. Expect a challenge, but expect a lot of fun too! Greenhorn is for CrossFit athletes that are just getting into the competition realm and want to see what it’s all about. For more specific guidelines as to what we expect of our novice and intermediate athletes, see below:

Novice – 95/65 GTO
Intermediate – May have participated in comps before; full range of motion pull ups; double unders; 135/95 GTO

Preview WODS
Workout 1 – Strength test (ladder format)
Workout 2 – Single modality test
Workout 3 – Rowing/wall ball/box jump
Workout 4 – Floater
Workout 5 – Final

215 members! Talk to Jes for the discount code!

To register: greenhorncomp.whindo.com

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Guess what time it issssss ?! Total time! With our Wendler Cycle coming to an end we’re closing out with the CrossFit Total Saturday July 11th ! We will be running small heats every 30 minutes starting at 9:30 am and continuing until everyone is finished finding their total. All athletes should be budgeting about 2 hours for the total – 30 minutes of warm up and 90 minutes of lifting. Please arrive early enough to allow 30 minutes of warm up time before your scheduled start time (aka the time you register for on Wodify). Registration will be open on Wodify the day before. Again, please remember to get here early enough to warm up. Over the span of 90 minutes, each athlete will complete a max effort Back Squat, Press, and Deadlift. Regular classes will cancelled. Come see how strong you are !!!


Screen Shot 2015-06-30 at 3.24.20 PM

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Wanna be strong? And lift heavy stuff ?? And do fun strongman stuff ??? And get coached by awesome/funny/great/talented Maya Winters – who holds a strongman national title, by the way – !! Make sure you sign up for her upcoming Strongman Seminar June 20th.

Screen Shot 2015-05-25 at 11.25.16 PM
this could be you. if you go to this seminar.

To give you a better idea as far as what to expect, here’s some FAQ from Maya:


Why this seminar?
– You will be presented with thorough presentation on selected, essential strongman movements/lifts.
– The seminar will be housed in a spacious facility that lends to carries for distance and will not be limited by any chance of spring showers.
-Instruction will be provided by an athlete who has experience the sport at its highest level, an instructor who understands the delicacies of content transmittal, and a coach who is actively training athletes on a daily basis.
-During the training session, coaching will be tailored to each athlete. General cues will be provided for each movement, to reinforce sound technique, and customized cues will be provided (per athlete).
-You will have more than one set of eyes on your lifts. Co-coach Jen Sinkler will be on site to assist athletes. Here is a bit about Jen…
*She holds powerlifting records in Minnesota
*Strength coach and athlete
*Formal international rugby player
*more about Jen… https://jensinkler.com/about-jen-sinkler/

Why this coach?
-I’ve been coached by strength sport greats:
*Steve Pulcinella (Owner-Iron Sport Gym) WSM competitor and Highland Games Legend
*Jill Mills – 2x World’s Strongest Woman and esteemed powerlifting legend
*Mike Mastell – Pro Strongman and strength coach
*Brandon Lilly – one of only 19 men to ever total over 2200 raw, having 2204 which ties him for 16th all time (826.5 squat, 573 bench, 804.5 Deadlift).
*Chad Smith
-Pro Strongman & record holding Powerlifter
-Big Boss of Juggernaut Training Systems
-Record holder for deadlifting the most weight…in Sperrys
*Erin (Davidson) Farmer
-Owner of Crossfit Center City
-CrossFit Level 1 Certification
-CrossFit Endurance Certification
*FuBarbell Coaches’ Seminar
*USAW Sports Performance Coach
*Qualification for American Open 2011, 58kg
*Competed on CrossFit Games Regionals Team 2014
…so my strength sport lineage has great blood lines!
*I have a strongman national title and placed 2nd (2 years, consecutively) at the Strongman Fitness World Championships (at the Arnold)

Who is this seminar for?
-Athletes and coaches are encouraged to register for this seminar.
-Athletes and coaches from powerlifting, strongman, crossfit, anyone looking to get stronger, etc. are all welcome!
-Coaches will be provided with technical instruction and cues to share with their own athletes.
-Athletes are encouraged to retain these same cues and use them in the future video analysis of their own lifts.
-Coed…not sure why I needed to specify

Athlete/Participant Outcomes
-Competence in executing each movement
-An understanding of how each assistance and auxiliary movement can supplement strength training
-Coaches obtain technical instruction and cues, which they can use to fix breaks in athletes’ form
-Opportunity to apply technical instruction under the supervision of a coach

Date: June 20st, 2015 Time: 8am-11am
Location: Crossfit 215
4012 Ridge Avenue
Philadelphia, PA 19122

Registration fee: $60
Contact: [email protected]
Registration link: www.strongmanseminarmayacamillewinters.whindo.com

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Nutrition workshop!!



Team Outlaw athlete and Outlaw Crossfit (HQ) head coach Nicole Capurso will be joining us on May 24th (9am-5pm) for the Outlaw Performance Nutrition Workshop. Learn how to properly use food as fuel through an approach that balances macros (carbs, fat, and protein) in an accurate and specific manner.

Whether the goal is to cut weight, gain weight, maintain weight, improve energy through workouts, enhance recovery, aesthetics, or any combination of these needs; there is a proper method and formula. This is not a camp to preach one method of eating over another – it is simply an explanation of science and the way the body actually uses specific nutrients to fuel specific activities.

The Outlaw Performance Nutrition Workshop will be hosted by Team Outlaw athlete and Outlaw Crossfit (HQ) head coach, Nicole Capurso. She holds a BA in Exercise Science from Hofstra University where she also played Division 1 basketball for four years. She is a Certified Sports Nutritionist and Personal Trainer through the National Council of Strength and Fitness, and is both a USAW and CrossFit L1. Nicole is also a two-time CrossFit Regional competitor, three time USAW national meet Weightlifter, and Miami Surge NPGL team athlete; who has found great success in utilizing this method of balancing macronutrients to originally drop an entire weight class and then maintain it, in order to be able to compete in multiple sports simultaneously.

For more info and to register – visit outlawnutrition.eventbrite.com now! Tickets are limited, so don’t miss out!! @honoryourdonuts #crossfit #crossfit215 #teamoutlaw #nutrition #honoryourdonuts #eatlikecole

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Special Class – This Saturday!

Special Saturday Class ft. Our New Coach – Leanne!

This Saturday, instead of our typical oly/partner deal, we’ll be holding Spartan-esque training sessions @ 9am and 10am. These will be taught by Leanne – the newest member of our 215 Family. Many of you have already met Leanne within the past few weeks, but this is a great time to see her in her element – make sure you don’t miss out on these classes!


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