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Exciting New Changes to the 215 Team

Thanks for an awesome turnout at the Holiday Potluck on Saturday. We are certainly not short on amazing cooks and some questionable pool players (you know who you are). I always appreciate all the time people put into cooking and we never seem to run out of food, so thanks for all the leftovers. Now on to the latest news:

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Welcome, Cassie!
I was hoping to make this announcement Saturday at the potluck but we didn’t end up having the intimacy I was hoping for. This is probably some of the most exciting and proudest news I have ever had the pleasure of reporting here on this blog. Many of you have already gotten to know the newest addition to the 215 staff, Cassie Haynes. I’m excited to officially announce that Cassie is joining us as Lead Coach for CrossFit 215. What does this mean? She will be teaching the majority of the general group classes, as well as come clinics and on ramps. Cassie’s background and experience is certainly an amazing addition to our team and I am more than excited to head into 2014 with her leading our coaching staff and continuing our unification. Having her a in a full time coaching role is going to have some great impacts on you the members of course.

The first of these changes is some schedule changes. In light of our growing staff, we’re now able to expand our weekly class schedule. Starting in December, we’ll be adding an additional morning class (exact time TBD – likely 7 or 8am), and we will also be beta testing some other addition classes. We’ll also be staffing an additional coach at select evening classes to ensure proper coverage for our most crowded sessions. You will also be seeing some specialty classes, in addition to the clinic series, during the week. More information on that to come by years’ end.

Thanksgiving Week Schedule
Here’s the rundown of classes for this week:
• Monday 11/25 & Tuesday 11/26: normal schedule
• Wednesday 11/27: 6am,12pm, 4pm, 5pm, 6pm
• Thursday 11/28 (Thanksgiving) & Friday 11/29: 9am only
• Saturday 11/30 & Sunday 12/1: normal schedule

Upcoming Clinics
We’ve solidified the next couple of sessions in our clinic series. Sign up on Wodify to reserve your spot.
• Crucible Prep – Saturday, November 30th @ 6-9am
Coach Kyle will be offering a second seminar this coming Saturday. It’s open to all members, regardless of whether you attended the first session. If you’ve been doing CrossFit for less than 6 months, or if you’re just unsure about whether this clinic is for you, feel free to talk to me about it. Because of the length of this session and it’s intricacies, there will be a fee of $10 for unlimited members, and $20 for all others.
Rowing clinic – Wednesday, December 4th @ 5:30pm
I will be coaching an upcoming rowing clinic for those looking to improve the efficiency
of their stroke, focusing primarily on mechanics rather than endurance. This session is being offered free of charge for unlimited members, or $10 for all others.

Also in the works are a number of additional new clinics focusing on various movements, including double-unders, mobility, squatting, and Olympic lifting Levels I – III. Stay tuned to the blog for details on dates and sign-ups.

In House Competition
Don’t forgot about our in house comp on December 7th, which is open to all levels – in fact i’m encouraging EVERYONE to sign up. Registration is up on Wodify so please register ASAP!! We will be doing it in teams of 3, same gender teams and we will be picking teams the day off. no matter your level and experience, you will be able to compete. Register here for In House Comp!!!

CrossFit 215 vs Army vs Navy – Friday, December 13th @ 6:30 pm
Army and Navy will be here again and 10 members of our comp team will be defending our honor against these two teams. We NEED ALL HANDS ON DECK to come out and support. We could use some help for volunteering but we are bringing in outside judges so all 215 members can hang out, drink and support our team. You are not going to want to isa this event so mark your calendars. Hope to see all of you then.

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Crucible Prep and Food Drive

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Sign-Up is up and ready to go for Crucible Prep with Coach Kyle. I have received a couple questions about what exactly this is….? Well you have two options, you can wait and see who does it this week and ask them about or I can try and give you a little insight. I want to  be transparent that I am giving you this insight without actually asking Kyle what to say here, so here goes..

Tomorrow is about much more than just working out, or any kind of testing your threshold. It is NOT meant to break you down or crush. One thing you will find is that it is something that cause you ask yourself “why am I here doing this?” The better you can answer that question, the better you will do. Additionally, tomorrow is one of our longer clinics, as it will take somewhere between 2-3 hours. This is the only time the Crucible Prep clinic will be free. All of our free clinics are 90 minutes. So this is your chance to experience it at no charge to you. GO GET ‘EM!

215 Food Drive
The last couple years we have participate in a food drive and it’s important we do it each year. Rubi was kind enough to get the ball rolling so either tomorrow or the next day there will a box by the front door. As it turns out one of our members, Jillian works at a food bank near 215 so we will be contributing to there.

Next On-Ramp – November 18th @ 7:00pm
DO YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO TRY CROSSFIT? The next cycle of On Ramp begins NEXT MONDAY, November 18th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use here at 215, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes  + 2 general classes over three weeks running Monday, Wednesday, and Thursday evenings at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. We are also running a special for the remainder of the year for referrals. Refer a friend and receive $30 off of your next month of membership.

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Upcoming Events and Clinics

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Thanksgiving Potluck – Saturday, November 23rd Starting @ 6pm
CF 215 will be hosting a potluck in honor of thanksgiving. There will be a sheet on the events wall for people to sign up for what they are bringing. Items to choose from will be starters, entrees, desserts or beverages. I know sometimes the day of things come up so while this is a potluck, please don’t let not knowing what to make deter you from coming. There is always something to bring and family is welcome of course.

In House Partner Competition – Saturday, December 7th starting @ 9am
Our next in house competition will on December 7th and is open and welcome to all levels. In fact, we encourage all of you who have yet to do a competition to start here. This will be a partner competition and partners will be picked the day of. Coaches are encouraged to compete as well. The programming for this will cater to ALL LEVELS!! If you have questions, please ask. You will not regret the decision to do your first comp.

CrossFit 215 vs. Navy vs. Army – Friday, December 13th @ 6:30pm
CF 215 is lucky enough to be hosting Army vs Navy, Round 2!. Army and Navy will be coming down for a “friendly” competition. This will take place at 6:30 pm on Friday the 13th. We will be looking for approx 15-20 athletes to compete. For those are not competing, please plan on coming to support 215.  We will also be looking for some volunteers to help judge.  Beer (& cider) will be served.

Next On-Ramp – November 18th @ 7:00pm
DO YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO TRY CROSSFIT? The next cycle of On Ramp begins NEXT MONDAY, November 18th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use here at 215, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes  + 2 general classes over three weeks running Monday, Wednesday, and Thursday evenings at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information. We are also running a special for the remainder of the year for referrals. Refer a friend and receive $30 off of your next month of membership.

215 Clinic Series
Strongman – We are three weeks into our strongman series, and it’s going awesome. We will start our next cycle in 4 weeks. For any of you that want to join, please email me so i can hold a spot for you. For now, this program will run in cycles and will closed to only those that start at the beginning of the cycle. There is a charge for this series.

Crucible Prep Clinic – First session this Saturday @ 7am
Whether you are training for a Go Ruck Challenge, Tough Mudder, Kokoro Camp, Spartan Race, marathon, or any competition.  There is a mind set you need to have when the going gets tough. A mind set that embraces the suck and carries you to victory. Each event of this clinic series will build upon the previous to help you develop the tools to endure when others would quit. What this series is NOT: a beat down. We will not put you in bone crunching misery designed to break you in two. What this series IS: a combination of short lessons, physical training, and techniques designed to prepare you for when the pressure is on, anxiety kicks in, and going gets tough. Make no mistake. We will train hard. If you have been Crossfitting/training with intensity for less than 6 months, please speak with Micah before planning to participate.

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Age is Just a Number at CrossFit215!

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“If you don’t do your best, you aren’t cheating anyone but yourself.”

If you missed the latest feature on our oldest member Annie that aired on PHL17 last week here it is!  We are extremely proud to be represented by members of all ages and Annie is a great example that anybody can try CrossFit and realize success and results. Thanks for sharing your story Annie!

Strongman with Maya

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There was a great turnout for the Strongman class on Sunday with Maya! If you are interested in joining the next class please email [email protected]

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It’s Just a Game…or Is It? Perspective Matters

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Big Announcement + Fall and Winter Events

Strongman Class with Maya Winters

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We have some very exciting news regarding a new addition to our coaching staff. Maya Winters will be doing some strongman training out of 215 and has offered to teach those who are interested in implementing strongman into their training on Sunday mornings. We will be offering an exclusive Strongman class on Sundays at 10am starting this upcoming Sunday, October 27th. This class will have prerequisites and will be capped. If you are interested in attending please email [email protected]

Maya’s Background

Born in West Chester, PA (United States), Maya Camille Winters acquired a love for strength sport at a very early age.  By impressing her father (former track and field athlete) in their back yard, with the heaving of and aged shot put and cinder blocks, Maya realized that strength is lauded.

Her high school athletic career included throwing the shot put, discus, and javelin.  She was recognized as a regional champion in the region and competed at numerous invitational.  For a small period in college, Maya competed on the indoor track and field team, competing in the weight throw and the shot put.  However, her need for the physicality of a team sport overtook her long-time love for the throws events.

Maya started her 13 year rugby career at West Chester University, then joined Philadelphia Women’s Rugby team, and finally situated her on Keystone Women’s Rugby Team (Women’s Premier League).

In 2009, Maya started her path to becoming the 2012 middle weight champion of North American Strongman and 2nd place raking in the Strongman Fitness World Championship.  Look for Maya in the 2014 Strongman Fitness World Championships (150lb and under) at the Arnold Classic!  Maya Camille is also an art professor and contemporary artists. 

For more information on Maya click here.

Here is a video of Maya doing a 275# (per hand) farmer’s walk…no big deal. IMG_6042

Thanksgiving Potluck

We will be hosting a Thanksgiving Potluck open to all members on Saturday, November 23rd. This will be open to all CF215 members and family. More details coming soon!

In House Competition/Zach Lashway’s Fitness Challenge Finale

We will be hosting an In House Competition on Saturday, December 7th open to all members. Zach Lashway from PHL17 will be participating in the competition to conclude his fitness challenge here at CrossFit215. We encourage anyone and everyone to participate! Sign ups will be posted in the coming weeks.

DO YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO TRY CROSSFIT?

The next cycle of On Ramp begins THIS MONDAY, October 28th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings the first week and Monday and Wednesday the second week all at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information.

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A Great Weekend for 215!

groupLet’s recap the weekend: “We rolled deep, worked hard, and finished proud”. Let me explain a little further…

Ladies ofIt was such an awesome feeling to get there and see so many members of 215. I’m not just talking about the fourteen athletes who competed this weekend, but also the other dozen or so that showed up to support them. Our support and encouragement extended to others and made a great impression, including an athlete from another gym who had arrived solo. He reached out afterward to thank us for how supportive our people were to him and how much he enjoyed meeting everyone.

CarolynIt was impossible to miss our presence at CrossFit Aspire. We had an athlete in nearly every heat, and each time they managed to get the attention of the emcee. As a coach, I can’t explain the feeling of hearing your gym’s name being called out every five minutes. To all the athletes who competed, I thank you for that wonderful gift and the feeling of pride you gave me – #proudparent.

Throughout the day, 215 athletes rocked heats, won workouts, and overall… well, we’ll get to that. Our morning started with dominance on the women’s side of the competition.  Two of our competitors put on a clinic in double unders, as Rachel and Michelle scored the highest and second highest in their respective divisions. Shortly after that came one of the more exciting moments of the day: Katelyn Murray, after one failed attempt, became the only girl to complete a 155 pound thruster, setting a PR and securing first place in that workout in the intermediate division. The list of 215 accomplishments goes on and is arguably too lengthy to write out in detail… but I’m going to do it anyway.podium

All day long, our women were a force to be reckoned with.  As many of you know, both Katelyn and Carly landed on the podium Saturday, finishing in first and third respectively in the intermediate division.  Meanwhile, Becca, Carolyn, Rachel, Anne Marie, and Jeannine took places 7-11, with strong showings throughout the competition.  Carrying the 215 banner in the women’s novice division, Christa, Michelle, and Melissa had strong finishes in each of their workouts, setting PRs along the way.

PatOur 215 men also gave us a lot to be proud of.  After rehabbing himself with help from Rachel and RARE Physical Therapy, Patrick finished eighth overall out of 56 athletes and even scored second place in workout three. [Oh yeah, workout three was a heavy deadlift and run.  Did I mention that Patrick’s injury was to his back? Nice job, Ray.] Dave had our best finish for the men with fourth place overall, including a first place finish in the second workout. Adam and Adler did amazing as well, and certainly repped the 215 as well the next person. There is so much more – for full details on scores for the day you can check out the score board HERE! and click on CrossFit Aspire.

jeannine“…finished proud.” And that we did. Not just because of the podium or impressive finishes within each event, but because we were the strongest team there. This weekend was one of my proudest moments as a coach, right up there with highlights such as this year’s Regionals and August’s Summer Slam competition.  Thank you for reminding me why I do what I do, and that I have the greatest job I could imagine.

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Grocery Shopping and Festivus Games

PHL17 Shop Rite Trip

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If you missed it this morning, here is the latest installment of Zach and Micah’s shopping trip to Shop Rite.

FESTIVUS GAMES

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We have about 13 athletes competing in the Festivus Games hosted by CrossFit Aspire this Saturday, October 19th!  We would LOVE to see support from the 215 community so if you are looking to spectate and cheer on your friends come join the party!

PAYMENT SWITCH TO WODIFY

Have you updated your payment information yet from Mindbody to Wodify? All 215 members should have received a newsletter last week with instructions regarding how to update their payment information in Wodify. Who does this apply to? Anybody who still uses Mindbody to process their membership. Those who update of their information by October 18th, will be eligible to win a free month of membership! If you did not receive the newsletter please email [email protected]

DO YOU HAVE A FRIEND OR FAMILY MEMBER WHO WANTS TO TRY CROSSFIT?

The next cycle of On Ramp begins Monday, October 28th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings the first week and Monday and Wednesday the second week all at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information.

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CrossFit 215 Takes on the Kitchen!

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Beautifying for his Live debut

If you missed it last week here is the latest segment of our 60 Day Fitness Challenge with Zach Lashway that aired live. Coach Kyle talks paleo nutrition and the importance of fueling the body properly to perform.

Tune in this Wednesday at 6:19 am to see Micah and Zach’s shopping trip to Shop Rite!

Payment Switch to Wodify

All 215 members should have received a newsletter today with instructions regarding how to update their payment information in Wodify. Who does this apply to? Anybody who still uses Mindbody to process their membership. Those who update of their information by October 18th, will be eligible to win a free month of membership! If you did not receive the newsletter please email [email protected]

Do You Have a Friend or Family Member Who Wants to Try CrossFit?

The next cycle of On Ramp begins Monday, October 28th at 7:00pm. On Ramp is a prerequisite for entering group classes. We will teach you all of the fundamental movements we use in CrossFit, including gymnastics skills, olympic weightlifting movements, and rowing technique. We have two options to complete the prerequisites. Our group program consists of five classes over two weeks running Monday, Wednesday, and Thursday evenings the first week and Monday and Wednesday the second week all at 7pm with potential for schedule changes. If you cannot make the group class times we also offer one-on-one personal training sessions as well. If you know a friend or family member who is interested in joining please contact [email protected] for more information.

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10 Reasons to Try CrossFit

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Updates on The CrossFit 215 Team

We have some really exciting news about updates to the Crossfit 215 Team and some great partnerships

Partnerships

CF215 has created two amazing partnerships in our on going mission to support our athletes in every way possible. Let me first start by saying that in any attempt to advance the performance of the human body, we are going to run into certain inalienable conditions along the way. no different that other machines in your life, the human needs a check up and routine maintenance now and then. For this reason, we have created to amazing partnerships with companies that will operate out of our training facility.

You may have seen her working with athletes, or even spoken with some of her success stories already, but our first partnership is with R.A.R.E Physical Therapy, founded by Rachel Shanok.

R.A.R.E.’s mission is early recognition and effective intervention for movement dysfunction and injury. R.A.R.E.’s understanding of both the body and the athlete minimizes time out of the box and allows for a faster, more complete recovery. The recipe is simple:  Recognize. Address. Recover. and Excel.

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To learn more about Rachel and her practice her in East Falls, check out her website.

Our second partnership has to do with routine maintenance of the body and is with Julie Read of The Working Body. Julie is licensed massage therapist who uses a variety of different massage techniques in her therapy practice. The Working Body’s mission is:

“To educate people about the benefits of massage and encourage them to choose it as part of their rehabilitative practice in recovering from an injury or simply from using their muscles day to day. We believe that an open conversation begins the healing process by understanding the gains from massage. After initial goals are reached, The Working Body promotes turning this rehabilitative practice into a preventative practice with regular massage.”

For the next 30 days (Oct. 15th through Nov. 15th), with the purchase of your first massage, get $20 off of your second massage

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New Coaches

Julie is also finishing up her intern process and has started teaching classes at 215. Her knowledge of the human body through her massage education gives her a great background to help each athlete exceed in reaching their bodies full potential. That knowledge mixed with her own experience as an athlete, which includes some bumps and bruises along the way, make her very cognizant of helping you treat your body right and listening fully to all that it is trying to tell you. Look for her on the schedule and make sure you attend a couple of her classes.

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Cassie has come to us from a variety of coaching backgrounds. As the owner of Trap Door Athletics (the folks who produce the Winter Warmer and the Liberty Box League), she is on the forefront of professionalizing our sport in Philadelphia and beyond. This background in running and programming for competitive events mixed with her experience as an athlete gives her a view on coaching that aligns well with the team at 215. Her warm ups and movement preps reflect her years of experience as an athlete and knowing how to get the body ready for war.

Cassie began her CrossFit career 4 years ago after a brief, but passionate, love affair with endurance sports. Following the a marathon in 2011, she has yet to run more than 4 miles since! Following another brief, but far less passionate love affair with being a lawyer, she ventured out on her own and founded Trap Door Athletics . Her affair with CrossFit — coaching, competing, and running a business that caters to the community — endures. We are happy to continue to support her habit, which is her addiction to helping people through sport and coaching.

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CF215 Community Support

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If you missed the live segment this morning on PHL17 we will post the link in the next few days when it becomes available.

Vote for YESS! Group PA

CF215 Member Melissa’s group for stroke survivors is in the running for the 3rd Annual RAISE Awards. Please support her by voting for the YESS! Group. You can vote everyday. For more information please see below.

This group, started in September 2012, provides education, support, and socialization to the younger stroke population and their caregivers. The YESS! Group is for stroke survivors who are 18-60 years old. The issues faced by younger stroke survivors are profoundly different from older stroke survivors. YESS! Group participants are, in many cases, still raising young children, finishing their own education and establishing their careers. Twice-monthly group meetings allow members to share their recovery information and feature guest speakers who provide important information regarding community resources, stroke services and lifestyle changes to prevent recurrent strokes. The treatment team in the Stroke Comprehensive Outpatient Rehab Program at Moss Rehab works closely with the group. The YESS! Group is the first of its kind in the Philadelphia region and its goal is to empower people to take ownership of their situation.

Vote HERE

Festivus Games

We have a bunch of athletes competing in the Festivus Games hosted by CrossFit Aspire next Saturday, October 19th. We would love to see support from the 215 community next weekend so please mark your calendars!

RUNNING FOR LEUKEMIA LYMPHOMA SOCIETY

Thank you to all of the 215ers who graciously donated to Phil’s fundraising efforts! He is only $100 away from reaching his goal of $3,000! Read Phil’s story here.

WHYY Y12K TUNE IN, LACE UP!

CF215 member Julie Gannaway is directing a 12K race on Saturday, November 9th in Fairmount Park. If you would like to participate in and/or support this event please see details below!

Now in its fifth year, the WHYY Y12K is a 12 kilometer (7.45 mile) family-friendly road race great for serious runners, weekend warriors, and first-timers alike! In addition to the 12K, race day events include the Fred 5K (in honor of Fred Rogers’ lifelong commitment to the welfare of children), the 3K Family Walk/Run, and Y Kids Family Fit Zone. Proceeds benefit WHYY.

 

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