Spectating at North East Regionals


This past weekend Micah and I drove up to Reebok World Headquarters in Canton, MA to watch the first week of regional competition in the North East region. For those of you not familiar with the sport of CrossFit, there is an entire season of competition starting with the Open and ending with the CrossFit Games in July. After the Open concludes, the top 48 individual men and women, plus top 30 teams from each region move on to their respective regional competitions to compete for their chance to make it to the CrossFit Games. While the Open delivered some nasty workouts, the regional competitions are a whole different ballgame. Athletes must participate in seven workouts over three days, which include some brutal combinations that are sure to test both athleticism and mental will.

I felt very fortunate to watch some amazing athletes this weekend put up impressive performances. As I prepare for the Mid-Atlantic Regionals in a few weeks, I have been testing these workouts myself and can testify that they are no joke. I watched some men and women throw around heavy weight like it was a walk in the park. It was apparent that everyone had put in the time and work to get to where they were, which was inspiring to watch and helped reignite my fire to keep pushing hard through the training process.


I was also very impressed with how professional the regional competition was run this year. I had never been to the North East Regionals before, but in comparison to what I experienced at the Mid-Atlantic Regionals last year when CrossFit215 made it as a team, I can say that the sport of CrossFit is definitely advancing rapidly. It is evident CrossFit is trying to become a spectator sport. The workouts were set up in such a fashion where athletes needed to advance to different stations after completing the required amount of reps of each movement. This gives the spectator the ability to track each competitor more easily in a race type format. Each competitor even had custom signs with their names on it displayed at their station so the spectators could easily spot who was in each heat.


Woodstock for competitive exercisers

Outside of the competition there were lots of vendors, spectator activities and food to enjoy in between heats and events. “Tent City” was where affiliates could put up tents and relax or play games during their down time. It was very interesting to see how “The Sport of Fitness” competitions have become a tailgate so to speak for spectators who were not competing. I took it upon myself to find other ways of occupying my time like roaming around the Reebok Headquarters campus and taking pictures like this


All in all, I am super appreciative of the opportunity to get to watch the competition as a spectator for once. I know when the Mid-Atlantic Regionals rolls around I will not have the ability to soak it all in the same way I did this past weekend. While it was a nice temporary break from the gym, I still needed to try and fit in my training which became a difficult task considering most of the local gyms were either competing or spectating at regionals and had limited class times. Luckily, I was able to find a gym not too far away that let me use their facility on two occasions. I am incredibly grateful for their generosity in letting me do my own thing in my attempt not to derail my training. One of the beautiful things about the CrossFit community is how supportive everyone is, even if you are a complete stranger. Thank you CrossFit 781 for your hospitality!


If you have never been to a CrossFit competition before I highly encourage attending one. There are not many sports out there where the competitors and the spectators are so closely tied to one another because they all do the same thing day in and day out in their own gyms. One of the most prominent differences you will notice about CrossFit athletes is that even if they are competing against each other they always encourage one another. It is always awesome to see competitors cheering on the last person and showing their support and respect for one another. It makes me proud to be a part of this community and excited to get my own opportunity in a few weeks. As for my own training, it’s time to get back to business! See you in the gym!

Read MoreRead More

Athlete Profile – Chapter 2

For those of you who didn’t know, every couple months the staff gets together and decides on a new athlete to feature. This athlete is chosen based how they represent CrossFit 215. In continuing with our athlete profile series, we had trouble choosing between two athletes, therefore we decided to choose both of them. You will often see these two together workout out, supporting and encouraging each other day in and day out. These individuals represent hard work, dedication, commitment and integrity. For over two years we have watched these guys make huge gains during their time here and couldn’t be more proud of their progress. Congratulations to Jeff and Mather for representing everything the CrossFit 215 community stands for! Thank you for being a part of our family and we look forward to watching you grow as individuals and athletes throughout the future.

Check out the latest installment in our athlete profile series below.

Read MoreRead More

Congratulations Jen & Sean!

Congratulations to Jen and Sean who tied the knot this past Saturday! From your family at CrossFit 215, we wish you a lifetime of happiness together!


Jen and Sean have been members of CrossFit 215 for almost 3 years this summer, but will be leaving us soon to pursue their medical residencies in Richmond, VA. We will be having a Happy Hour/Going Away party on Friday, May 31st to wish them proper farewell. Please mark your calendars and hopefully everyone can join us! Details to follow.

Read MoreRead More

Sweatshirt Pre-order + Coach Micah in Men's Fitness!

Last Chance for Sweatshirt Pre-Order!

The last chance to sign up for the sweatshirt pre-order is this Friday! Please write your name and what color (blue, red, or both!) you want on the clipboard hanging across the reception desk. Many people have had questions regarding sizing. We ordered multiple sweatshirts in each size so you will have an opportunity to try on the sweatshirts when they come in and ensure you receive the size you want. If you don’t sign up for the pre-order there will be plenty extras for sale. For those signed up for the pre-order please expect a receipt from Mindbody regarding payment.

Micah’s Feature in Men’s Fitness

Coach Micah was interviewed in the latest issue of Men’s Fitness! Read the article here!

Next On Ramp Begins Monday, May 6th!

Our next On Ramp Cycle begins in a few weeks. If you know anyone interested in joining have them email [email protected] for more information!. On Ramp is a unique fundamentals course for all new athletes to ensure knowledge and safety in the CrossFit 215 methodology. This course will consist of 5 elements classes, meeting 2x-3x per week, and the opportunity to attend group classes upon completion of the On-Ramp program. All new athletes must complete the “On-Ramp” program before graduating into regular classes.

Read MoreRead More

In Memory of Boston


The event’s that took place in Boston have weighed heavily on the hearts of our country. CrossFit Southie is hosting a fundraiser event for the Richard Family of Dorchester, MA.  The Richard family lost their son (Martin) and the mother and sister are in critical condition.

There are a bunch of gyms in the New England area participating in this event to support and help the Richard family.  In memory of the tragedies of those who were effected, we will be completing a partner version of “Marathon Monday” today.

From CrossFit Southie

Those of us that live in the City of Boston are boastful about our beloved beantown. The Boston marathon is one of the best weekends of the year, because crowds of people have the opportunity to enjoy the energy and the infrastructure of the city for the first time since before the winter months. The air is fresh, people are happy, and the community feels stronger than ever…you feel proud to call Boston home.  

Even if you were not at the finish line of 4/15/2013, it still feels incredibly personal. The event has violated our sense of security, and has left us with heavy hearts. The Richard Family is from Dorchester, which borders Southie. Many of our CrossFit Southie members live in Dorchester, and as much as we would like to help all of the victims, it seems more realistic to raise money for one local family. Martin Richard died from the impact of the blast, and Martin’s mother and sister are both in critical care with injuries that will change their lives forever.

We are going to fight the best way we know how- WODing. Even if you cannot afford to give money to this fundraiser, please do this WOD in support of all of the victims.

If you are a box owner please honor our city and this family by completing this WOD with your community. If you could please urge your members to donate anything they can to help the Richard family, it would be beyond appreciated.

Please donate here: https://www.youcaring.com/mmwod

“Marathon Monday”

5 Rounds

4 Squat Clean and Jerks (185,125)

15 Chest to Bar Pull-ups

13 Burpee Lateral Jumps

After 5 rounds are complete:

800m run

Each partner will work one at a time, alternating partners after the completion of each movement. The 800m will be run together by both partners after 5 rounds are complete. I.E. Partner 1 does 4 squat clean and jerks, Partner 2 does 15 C2B pull ups, Partner 1 does 13 burpee lateral jumps, Partner 2 does 4 squat and clean jerks, etc.



Read MoreRead More

State of the (215) Union

So here we are one week out of the open and we have a lot to discuss. First, like last year, I couldn’t be happier and more and the overall experience. Although we only finished 74 this year, that could not be more irrelevant, and that’s NOT what the Open is about. It’s about helping you guys break through some of your barriers, limitations in your abilities or simply mental blocks that keep you from doing more. Once again, this year we had people do things for the first time because they had to and it was amazing to watch. I admire everyone’s tenacity; while I don’t general support the re-doing of the workouts the simple desire to do better is always welcomed.

As a coach, I love the open for both the above reasons and what it leads to following. Hopefully the open helped establish new goals. Now you know that if nothing else, you will be tested again in a year and you will be ready. We are committed to helping you do this (if this is your goal) and we have a couple things in the works to help you do so, namely the W.I.N.G.S. Program (Where Individual Needs Grow Stronger). There are a few different parts to the Wings program and they are as follows:

Barbell Club (Wings)
The BBC is designed to help people in a smaller group setting advance their strength and BB skill set. Our first cycle will start in two weeks on April 29th and goes on for a 7 week. Individuals who choose to participate in this program will remove themselves from the general population for a 7 week cycle at. During this time you will follow a separate and semi-personalized program – this group will be capped at 8 individuals.  The BBC will meet 2-3 times per week with me for coaching and then have 1-2 workouts to do on your own. We will be meeting at 7PM during the week. The specific days will vary but for the most part you will need M, Tu, Th, Fr available and then an additional time possibly on Saturday. As we get the group set the schedule many change. There is not a pre-requisite skill / conditioning level you need to be at but there are some basic movement patterns you must have. Going forward, this program will have established prerequisites but for this first cycle there will not be any. You will have to meet with me prior to signing up.

So who exactly is this geared towards…? The BBC is for people who are trying to achieve  strengths gains primarily. In other words, if you feel your performance is being slighted by your strength, or ability to perform certain barbell movements, this program is for you. If you have been thinking about doing this, I encourage you to sign up for this first cycle. I will also be doing a good deal of extra work as part of my practical on you (if you choose), which will certainly benefit your training and overall lifestyle habits. For more information on this please don’t hesitate to pull me aside or email me for more information. This program will cost $100 for the seven weeks and is capped at 8 athletes so don’t wait too long, a few spots have already been filled.

Virtual Training and Personal Training (Wings)
For those individuals who want one-on-one attention, here it is. There are two options, the typical Personal Training (PT). or Virtual Training (VT). PT can be done at your schedule and pace. If you want to work on specific movements or weaknesses, this is where we will do that in a one-one-one environment. VT is very similar but you will be given personalized programming for you goals, needs and or deficiencies.

Clinics (Wings)
From time to time, we will be scheduling clinics to work on specific areas of need. These clinics will be taught by various coaches and will include, but not be limited to, Movement & Mobility (M&M), Rowing, Olympic Lifting ( I & II) (OLY), Gymnastics (GYM), and some more. Most of these will be taught by 215 coaches but from time to time we will be bringing in outside specialists. We will do our best to offer these clinics every 2-3 weeks and at various times in order to accommodate everyone. The first two clinics to hit the schedule shortly will be M&M and OLY. Date TBD in the next week, check the calendar for details.

Schedule Changes
Reminder that the new class schedule goes into effect next week, Monday, the 22nd. Here is the full 215 schedule, bold/italic items are new classes.
Monday – 6am, 8am, Noon, 5pm, 6pm, 7pm
Tuesday – 6am, Noon, 5pm, 6pm, 7pm
Wednesday– 6am, 8am, Noon, 5pm, 6pm, 7pm
Thursday – 6am, Noon, 5pm, 6pm, 7pm
Friday – 6am, Noon, 5pm, 6pm
Saturday 8am, 9am
Sunday – 11am (Partner Workouts)

Special Congratulations and let’s go to Maryland!
Lastly, but DEFINITELY not least, in fact MOST IMPORTANTLY…although there were a lot of great efforts through out the open, one of your own did exceptionally well and made the cut of being one of the top 48 women in our region, Coach Perrin! She worked extremely hard throughout those 5 weeks and it paid off. Many of you may or not know, but there is ton of work that goes into being successful during the open, 95% of it is mental. Once the open starts, your training up until that point is what it is, you then have to manage your body and mind going forward, and she did that.

We will be reserving a block of rooms for going down to MD to support her. So talk to some people and let me asap if you would like one of those rooms. We NEED a big representation down their to help and support Perrin. It is sure to be an eventful weekend. For more details check out the our event page and the regional event.

 A special note to our own Little Ninja:
Image“Perrin, I’m so proud of you. You were amazing during those five weeks in so many ways, you earned and deserve every right to be there in MD. I, and many others, can not wait to go down stand behind you as you represent our community and I couldn’t have asked for a better person to do so. You always lead by example and are an amazing role model for the women, and all athletes of 215. I am more thankful than you will ever know to have you hear as a fellow leader, teammate, coach, friend and so much more. Be fierce and give ’em hell! But remember, you are already victorious.” – Micah

Read MoreRead More

New Class Schedule Change and New 215 Sweatshirts!

Effective Monday, April 22nd we are changing the PM class times to 5pm, 6pm and 7pm Monday through Thursday. Friday we will now offer two classes at 5pm and 6pm. Saturday  class times will move to 8am and 9am with an invite only competitor’s class at 10am. Please stay tuned to Mindbody for updates.

New Sweatshirts Coming!

We are now taking pre-orders for new spring sweatshirts. If you sign up and pay during the pre-order period (deadline is Friday 4/26) you will receive a reduced rate of $40, otherwise the price will increase to $45. Sign up sheet is located on the cork board when you first come in the door.

There will be two colors available, red and blue. The sweatshirts will come in unisex sizes including XS, S, M, L, and XL made by Alternative Apparel. Sample mock ups below

Sweatshirt 9

Sweatshirt 8

Read MoreRead More

The End of the Open


The 2013 CrossFit Games Open season has come to an end. Thank you to everyone who participated and represented CrossFit 215 throughout the past five weeks. Special thanks to those who stuck around for the “Stink and Drink” on Friday. We hope to host more community events like that in the future!

I want to say what an amazing job every athlete at CF215 did during the open. Many of you set personal records, used a weight you never thought you could, and simply pushed yourself further each and every week. On behalf of the coaches here, we continue to be motivated and inspired by your efforts each and every day and look forward to another year of training and new PR’s!

We have tons of exciting announcements coming up this week, including an upcoming class schedule change for the spring and summer, so stay tuned to the blog and news board in the gym!

Read MoreRead More

Custom Fit Meals Tasting Tomorrow!

Post 14-Start Date Discount

Tomorrow Jorge from Custom Fit Meals will be here during all classes 4:30 – 6:30pm with sample meals for anyone to try. This is also a great opportunity for anyone to ask him any questions about the company, the food, and the ordering and delivery process. I highly encourage everyone to stop by, even if you aren’t working out (I’m talking to you 66min partner Sunday workout people) and taste the food because it’s AWESOME. Remember, you get 20% off your first order with Custom Fit Meals which is an amazing deal and definitely worth a try.

Come by tomorrow night and grab some grub!

Read MoreRead More

Last Week of the Open + News!

kevin d 13.4

Can you believe it’s almost here??…the BIG finale!! For those of you who might not know, this week is the last week of the CrossFit Open. Workout 13.5 will be announced tonight at 8pm. Does anyone have any predications about what the last workout will be? Dave Castro gives some insight in this video posted yesterday. Should we be scared? Probably.

13.4 Recap

For some of you, this one was pretty frustrating both mentally and physically. Whether you didn’t quite have your first toes to bar yet, or you set expectations for yourself and came up short, there are many lessons you can learn as you reflect on your experiences and move forward. All of us succumb to defeat in our lives at some point, and you have two choices about how to handle it

1. You can let defeat kick you in the teeth, take the wind out of your sails and make you lose all confidence


2. You learn from your experiences and use that as motivation to  light a fire deep within you and reignite your passion and commitment

The choice is yours, and it is exactly that, a choice. I have been struggling with this throughout the entire open. I have faced some strange circumstances during these past few weeks including sickness, strange numbness in my extremities, travel, and working out in high altitude. Guess what? I’m sure there are plenty of other people out there who have found themselves in similar situations. While we still expect our bodies to perform, sometimes it just doesn’t happen. If you beat yourself up about it and analyze it to death you will expel a ton of energy dwelling on a negative experience. Talk about self-destruction, especially if the words you are saying to yourself sound something like, “What is wrong with me?”, “I suck!” or “I could’ve done better.” Negative self talk will get you absolutely nowhere and waste precious energy you could be devoting towards setting yourself up to succeed in the future. Defeat happens to all of us. Sometimes it’s a product of unfavorable circumstances and sometimes it’s just not your day. These open workouts are not the end all be all of your existence. They do not define you as a person or an athlete. They are one test of fitness, at a specific point in time, and that is all. Luckily (?) we will be repeating them all in the future, so I encourage any of you dwelling on moments of defeat to remember where you are now, see where yourself where you want to be, and turn all of that into motivation to make yourself a better athlete.

Post 13.5 Happy Hour

We will celebrate the conclusion of the 5 week competition with a “Stink and Drink” at the conclusion of the last heat on Friday around 6:30pm. Once again, we will be doing the open workout during all Friday classes so for those of you who want to get the workout done in an earlier class, please feel free to join us for a drink in the evening. The Friday evening heats will begin at 4:30 and conclude at 6:30pm. Thank you to everyone who participated in the Open this year and we hope that those of you who didn’t sign up will set your sights on next year!

New Spring Sweatshirts

We have had many requests for some new CrossFit 215 sweatshirts and they are finally coming! There will be two different color options and a sign up sheet will be posted in the gym sometime soon. Stay tuned!!

Custom Fit Meals

Did know you can receive 20% off of your first order of Custom Fit Meals? Check out our blog post for more information about this fantastic service many of us have been enjoying already!

Farewell Stuti!

For those of you who don’t know, today will be Stuti’s last day with us. Although she just joined us a few short months ago, she will be moving to Ithaca and continuing her CrossFit journey there. Stuti’s positive attitude and determination has shined since she began here at 215. Her tenacious spirit and “never give up attitude” has been extremely inspiring to watch and we wish her the best of luck in her future endeavors!


Read MoreRead More