Many Thanks for a Great Day (Photo link included)


Throwdown-4Every day is a gift to be able to wake each morning, albeit very early and in sometimes freezing weather, and go to “work” and do what I do. I am thankful for each of these days. Once in awhile I am especially thankful for some days more than others. This past Saturday was one of them. I wanted to take a minute and speak on a couple particular parts of the past event at CF215.

We are not going to save the best for last, let’s get right into the biggest thanks for the day. Events like this do not happen, they do not run as smoothly as this one did, and the athlete experience is not as awesome as this one was without great volunteers and judges – I had the BEST! The team from 215, and a few others, worked hard all day long. They had minimal rest and downtime, which is what allowed them to keep everything on time. I can’t say enough about what you guys all did, I hope this will convey my thanks.

We had some great sponsors, including Kill Cliff, Hylete, Wyebrook Farms, WODFuel, Rocktape, and Simple Brands. A special thanks to Wodify, it really helped us, and you guys the athletes, to be able to stay up to-date with scores and times. If you have not tried or looked into Wodify, I highly recommend it.

Lastly I wanted to say thank you to all the athletes that showed up that day. Your effort and performance was nothing short of extraordinary, from both divisions. There was some heavy ass weight moved and some relentless determination that definitely deserves some acknowledgment. I saw a couple athletes tackle a rope climb for the first time and I was very proud of you. For those of you reading this that did not compete, and who have not yet, you need to find the next competition near you and sign up. It is just simply amazing what you can accomplish when put in the right environment and surrounded by the right people. Competition brings out the best in all of us and this weekend was nothing short of that.

To my 215 family, thank you for all you continue to do and be. I promise to provide you with all the support you need to accomplish any and all of your goals, inside and outside of our facility.

Throwdown-1Throwdown-2Congratulations to all of our top 3 Teams. Special congrats to Team Mojo and S. Mountain CF for winning the Scaled and Rx divisions respectively.

Read MoreRead More

Airdyne Photo Shoot Project

Matt LOVES the air dyne!

Matt LOVES the air dyne!

We will have Matt Godfrey Photography in the house today during all classes (except 6am, sorry guys…the man has to get his workout in too) to photograph athletes completing a 1 minute airdyne test. If you would like to participate just show up! If you were in the 6am class and would like to come back and do it again tonight feel free 🙂 Some of you were a part of Matt’s “I Am CrossFit215” project a few years ago. To all the newbies, here is your opportunity to be part of CF215 history!

Matt also photographed our partner throwdown event on Saturday. Photographs of the event and a link to his gallery will be up soon. Stay tuned!

Read MoreRead More

*UPDATED* Partner Competition

Friday AM Update – Parking

For those of you who have not been here before, or visited us at our old location in Sherman Mills, we moved around the corner. Our new address is 4012 Ridge Ave, Philadelphia but it shows up inaccurately on GPS. Please use our neighbor’s address 4024 Ridge Ave, Philadelphia PA 19129 as a reference point if you’re using a GPS device or Google Maps. There is very limited parking available on the street. We highly encourage you to park in either Sherman Mills (3502 Scotts Lane Philadelphia) parking lot, or in the lot on the corner of Ridge Ave and S Ferry Rd about a 1/4 mile away. The S Ferry Rd lot is 50 cents/hour, but will be an easier walk up the street. Both are about a 3-5 minute walk. Please do not park in the lot at Dobson Mills Apts across the street.

Check back for more updates as the day goes on. Please email [email protected] with any pertinent questions. 

Monday PM – Workout Announcements!!
Scaled Division:
Workout #1 – Clean Complex
Teams will have 10 minutes to find a max weight in the following complex: 1 Clean + 1 Hang Clean + 1 Front Squat + 1 Shoulder to OH. Each athlete (male and female) will have their own bar, one athlete works at a time and weights are shared between both athletes. Score is the sum of each athlete’s highest weight completed.
Workout #2 – Max OHS in 2 Minutes @ 95/65#
Immediately following the clean complex, right into 2 minutes of max rep OHS. One athlete works at a time. Score is total reps combined for the two athletes in the 2 minutes. Workout #2 is a separate score / place finish from workout #1.

Workout #3 – Row / Farmer’s Carry @ 50/35#
Each team will have one rower, two sets of farmer’s carries and 8 minutes to accumulate as many calories and distance as possible. Each calorie equals one point and each quarter length of the room is one point (down and back is 8 points, approx 40m). Score is max points in 8 minutes.

Workout #4 – 21-15-9: Thrusters / Burpee Lateral Hops (BLH)  @ 95/65#, 12 Min Time Cap
One athlete working at a time stadium style. Athlete #1 completes 21 thrusters, then athlete #2 completes 21 thrusters. Athlete #1 completes 21 BLH, then athlete #2 completes 21 BLH, etc… Score is time to complete workout.

Workout #5 Final – TBA
Field will be cut to top six teams. Scores will be erased and winner take all FINAL!

Rx Division
Workout #1 – Row / Farmer’s Carry @ 60/45#
Each team will have one rower, two sets of farmer’s carries, and 8 minutes to accumulate as many calories and distance as possible. Each calorie is one point and each quarter length of the room is one point (down and back is 8 points, approx 40m). Score is max points in 8 minutes.

Workout #2 – Snatch Complex
Teams will have 10 minutes for each athlete to establish a max effort Snatch + Hang Snatch + 2 OHS. Score is combined weight of highest completed complex for each athlete. Immediately into….
Workout #3 – Max Double Unders in 3 minutes
Directly after the 10 minutes clock above expires, athletes will have 3 minutes with one athlete working at a time to complete as many DU as possible. In order to begin a DU attempt, there is a buy-in of 2 pistols per leg (can alternate legs but don’t have to). Then that athlete may begin one set of unbroken DU. Once they break the other athlete MUST go. That next athlete must complete the same pistol buy-in. The two may alternate back and forth as many times as possible for 3 minutes. Score is total DU.

Workout #4 – 21-15-9: Squat Clean Thruster (SCT) @ 95/65#, burpee lateral hops, Pull-up (12 min time cap)
One athlete working at a time stadium style. Athlete #1 completes 21 SCT, then athlete #2 completes 21 SCT. Athlete #1 completes 21 BLH, then athlete #2 completes 21 BLH, then pull-ups and then back to SCT for 15 reps, etc… Score is time to complete workout.

Workout #5 Final – TBA
Field will be cut to top six teams. Scores will be erased and winner take all FINAL!

Please post all questions to the comments below. Any questions, including standards will be answered below. A final summary of standards will be covered the day off the event.

Monday Update AM
Tune back later tonight for the releasing of the workouts. I wanted to get some times and stuff out now so people can start planning their weekends. Thank you in advance to all the volunteers coming this weekend to help out, it is going to be a very well run event thanks to you. Judging will be top notch.

We are asking all volunteers / judges who are around to stop by Friday night at 6:30. We will be having a staff briefing then to discuss assignments for the day and flow of the event. If we are all on the same page prior it will reduce questions during the day. We also have a few things to move around which we could use your help with.  Friday night is mandatory for all judges as we will also be covering standards. There just won’t be time to do this o Saturday so PLEASE try and make it Friday if you are planning on judging.

SaturdayJudges / Volunteers please arrive at 7:30. Coffee and light breakfast will be served. ATHLETES please arrive between 8:00 and 8:30 for registration. Through out the day we will be using WODIFY to track scores within the individual workouts. There will be two screens through out the facility you can check in with each. You will also be able to see this via your mobile device. The public scoreboard is located HERE.

Sponsors – We will have Steve’s Original Paleokits, Krunch, water,and other products for sale, as well as Stronger Faster Healthier single shot recovery protein. We have also partnered up with Mavuno Harvest dried fruit company, whose products will be available for sale. Additional sponsors for the event include Kill Cliff recovery drink, who have provided a recovery drink for each athlete. Hylete and WodFuel has provided coupons for for EVERYONE that shows up Saturday and gifts for the top finishers. Additionally there will be prizes from Wyebrook FarmSimple Brandz, and Rocktape for all of the winners.

Check back later today!!

Read MoreRead More

Thursday 1/31/13 Announcements

Hi 215ers!

We have been super busy preparing for the Partner Throwdown competition being held at the gym this Saturday. Please note, all classes will be cancelled in lieu of the event. Additionally, we have a few more announcements regarding other changes and events coming up in the next few days.


The Open Registration is Here!

For those of you who were not around for the CrossFit Games season last year, we welcome you to join our team for the Open this year! The Open consists of five workouts over five weeks starting March 6 and ending April 7. Athletes from around the world will all complete the same workouts over the five weeks to determine who will move onto regionals. Last year our team qualified for the Mid-Atlantic Regionals and we would love to repeat again this year! We are encouraging every member to sign up and participate. You can register on the CrossFit Games website and join our affiliate and team to participate. There will be more details regarding what days and times we will be judging the workouts in March. If you have any additional questions about the Open don’t hesitate to ask a coach.


Cubby Clean Out

In order to make room for the 100+ athletes we are expecting on Saturday we are asking anyone who currently has personal belongings in the cubbies at the gym to take them with you by Friday night. If you do not take your things we will be removing them and storing them elsewhere and will not be responsible for any lost or stolen items. Additionally, we moved a large cubby in the women’s locker room that can be used to store personal belongings after Saturday. We are looking to also put cubbies in the men’s locker room so the area in the hallway can be used exclusively to store gear temporarily and not permanently.


Monday Airdyne Photo Project

Our resident staff photographer and member Matt Godfrey will be shooting a new photo project at the gym during Monday night’s classes (4:30, 5:30, 6:30). If you would like to participate just show up! The subject heading should be enough information to figure out what it involves. Some of you were a part of Matt’s “I Am CrossFit215” project a few years ago. To all the newbies, here is your opportunity to be part of CF215 history!  Even if you attend an earlier class feel free to stop by at night and jump in.

Read MoreRead More

A Day in the Life – Amy Renkel

For those of you who haven’t met Amy yet, you are missing out. You will often find her in the 6am class sporting sweet tattoos, kicking ass, and taking names.  Since recently joining CrossFit215 at the end of December, Amy’s work ethic and dedication to training has been impressive to say the least. It was apparent the paleo lifestyle wasn’t completely new to Amy, and she jumped into the Whole30 Nutrition Challenge super motivated and hasn’t looked back since. If you haven’t introduced yourself to Amy, make sure you do! I have a feeling there are big things in store for her in the future and can’t wait to see where her Whole30 journey takes her!

  • What is your name? Amy Renkel
  • What is your profession? Account Executive at an advertising agency
  • When do you wake up and when do you go to bed? Wake up 5:30AM, Go to sleep by 10:30PM (latest)
  • Have you participated in a paleo nutrition challenge before? If so, what were your experiences (positive and negative)? This is my first paleo nutrition challenge although I started following the paleo diet a week before Thanksgiving last year. I didn’t really give up the sugar completely until this challenge and I’ve definitely taken note that it’s in a lot of foods I was consuming. Although it’s now Day 7, I can tell I’m not craving the sugars as much anymore, this has definitely been an eye opener.


1/11/13: I went to Crossfit 215 for the 6AM class and it just so happened to be the benchmark workout for the Nutrition Challenge. It was definitely a good one and I’m excited to see my results after the next 30 days. After class, I got home and made tacos for breakfast around 7:30AM. Yes, that’s right, turkey “tacos”! They were 2 pieces of romaine lettuce with ground turkey, tomatoes, and avocado slices. I also had ½ a sweet potato and a small sliced banana to make sure I could stay full.

I work in Center City so I hopped on the bus to be in the office by 9AM. Around 10:15AM I started to feel hungry so I had an apple with a handful of walnuts. This kept me full until lunch around 12:30PM which was 2 turkey burgers topped each with tomatoes slices and a side of mixed veggies (broccoli, cauliflower, and carrots). I also decided I wanted a piece of fruit so I had a small orange after my meal.

I sit at a desk for work most of the day so I’ve noticed that sometimes I eat because I’m bored (of sitting, not work) so this challenge has been a good way for me to cut back on snacking. Around 3PM I always feel a bit hungry so I decided to have about 1 cup of mixed berries (blueberries, raspberries, and blackberries) and a hard-boiled egg.

I ended up having to stay later than a normal 5PM day but I had my clean snacks prepared! Around 5:30PM I had a few baby carrots and ½ an avocado (almost like instant guacamole 🙂 ) to get me by until I could leave work.

I left the office around 6:45PM feeling pretty satisfied with my choices for the day. When I got home, I prepared a unique dinner of sliced cucumbers topped with sliced hard-boiled eggs and tunafish mixed with pepper and paprika. I ate this with a side of butternut squash to make sure I was getting in my vegetables. Around 10PM I took 2 tsp of Natural Calm (which has been an awesome investment) to make sure I could relax before bed.

I can definitely tell after a week that this has been the best decision I could have made while still being new to Crossfit and learning everything about the workouts. I definitely have more energy than Day 1 or 2 and plan to continue this new way of life after the challenge. I do miss my Sriracha sauce which I plan to slowly ease back in after the 30 days unless I find an alternative in the meantime. I’ve also gotten past the sugar craving stage which a lot of blogs and others say comes and then goes within a few days. Excited to see how the next 20 days go!

Read MoreRead More

A Day in the Life – Ross England

Reminder – we will be screening In Search of the Perfect Human Diet tomorrow night at 6:30pm at the gym for anyone interested in learning more about paleo nutrition. Feel free to bring food to share, but it is not mandatory!

For those of you who have not seen Ross’ blog documenting his Whole30 experience, definitely take a look. He even got a shout out from the Whole9 crew on Facebook.Screen Shot 2013-01-16 at 10.22.31 PMI admire Ross for dedicating himself to this challenge by tracking his entire journey and sharing it with the world. A food journal can be an extremely helpful tool to help keep compliant. If you are forced to take time to document everything you eat, you will probably think twice before cheating. It can also assist in helping to determine which foods you digest better, how your energy levels are after eating certain foods, and how you are feeling overall.

  • What is your name? Ross England
  • What is your profession? Combined MD/PhD Student at Temple University
  • When do you wake up and when do you go to bed? I wake up at 5:35AM and go to bed at 9:35PM

I did a partial paleo challenge before. My fiancée at the time (now my wife) was doing one with her CrossFit gym in Baltimore and she wanted me to do it with her for support. We made is 23 days when she caved and had some Chik-Fil-A and I stopped with her since I was really only doing it for moral support. Overall it was a positive experience, but looking back I realize that I wasn’t really careful enough with what I ate during the challenge (e.g., I didn’t know evaporated cane juice was basically sugar). Since then, I’ve learned more about Paleo nutrition and started eating 80-85% Paleo with cheats on the weekend. The cheats have added up in the last semester though, especially over the holidays, and I’m definitely ready to do a full 30 day challenge with 100% compliance!

Ross - Bfast

On Thursday, January 10th I woke up at 5:35AM and had a half-cup of coffee and a glass of iced tea with lemon before going to the 6:00AM class at CrossFit 215, where I did 45 minutes of active recovery. I spent 10 easy minutes on the rowing machine, followed by 35 minutes of mobility and foam rolling. I had a lot of delayed-onset muscle soreness in my hamstrings from the “good mornings” we did on Tuesday (those always get me!) so I focused most of my attention there. When I got back home at 7:00AM, I made a breakfast of 3 slices of sugar-free bacon, 4 eggs scrambled, and ~1 cup of broccoli with my remaining half-cup of coffee and another glass of iced tea with lemon.

Ross - Salad

For lunch, I went to the Temple University Hospital and got a big salad with grilled chicken from the cafeteria. I topped it off with some homemade Caesar dressing (recipe from The Primal Blueprint Healthy Sauces, Dressings, and Toppings book). I washed it down with two cups of spring water from the break room water cooler.

When I got home from work at 4:00PM, I was hungry so I ate snack of one apple and two hard-boiled eggs with salt. That held me until dinner.

Ross - Carnitas

For dinner, at 7:30PM, I had Slow-Cooker Italian Pot Roast (recipe from The Primal Blueprint Cookbook). This was really good! It was made with a 4.5lb bottom round roast beef and two ox-tails (the bones in the ox-tails gave the broth a richer flavor) along with tomatoes and onions. It left plenty of left-overs for tomorrow.

After dinner was ready, I put a baking sheet of Sweet Potato Spears (recipe from Paleo Comfort Foods) in the oven to prepare a post-workout carb food for tomorrow. They smelled really good so I had snack of 4 of them at 8:50PM.

Ross - Fries

So far, it’s only the end of Day 4 and I haven’t found anything challenging about Whole30. I don’t have any junk food in the house to tempt me, and I’ve been cooking some really tasty meals that would give any junk food a run for its money anyway. Honestly, I was so psyched to start eating clean that I think I’m still riding that wave of excitement. I haven’t missed anything quite yet, but I’m betting the first thing I’ll miss is some of the Asian food recipes I usually make with gluten-free soy sauce (there’s a great Pork-Fried Cauliflower Rice in The Primal Blueprint Quick & Easy Meals that I’m sure is going to give me some hunger pangs around Days 20-30) but which I can’t make during Whole30 because soy is a legume. I think I will also miss a few recipes I like to make in which I cook with red wine.

Read MoreRead More

Two Weeks In… Plus Movie Screening Friday!


There will be a bunch of “A Day in the Life” features this week! I have been slow to post them due to the website launch and lots of travel the past few weeks.

We are officially two weeks in and I hope everyone is settling in well. Some of you have probably found your rhythm by now, while others may be struggling a bit. If you are finding yourself in the latter category I want you to think back to the beginning of this journey and ask yourself why you decided to commit yourself. Was it for purely aesthetic purposes? Or more so to enhance performance in the gym? Perhaps you wanted to determine whether or not you are intolerant of certain foods? Or maybe just test yourself and see if you could actually commit yourself for 30 days? I imagine for most of us the reasons are a combination of many of the above. One thing is for certain, none of us has not encountered at least one temptation in the past two weeks. This is extremely important for a few reasons. First, because this is how life operates. There will always be the best friend’s birthday cake. Or the co-worker happy hour. Or even that moment when you walk into a store and see a delicious looking [insert fantastic non-paleo food here] staring back at you saying “EAT ME!” The tests will not stop and it will be up to you to make the choice between more healthy and less healthy foods. The choice you make in those moments when you say to yourself, “that s%#$ looks amazing! Why did I have to do this Whole30?!?” will haunt you if you let them. If this is a scenario you are facing often,  I want you to try and change your mindset. Instead of dwelling on the things you can’t have, think about all of the wonderful foods you can have. In addition to that, you should be thanking yourself for making an effort to stick to a program you believe will improve your health and wellness. It is certainly not always easy, especially when there is lack of preparation involved, but each of us made a conscious choice to try and change our lifestyle for 30 days. For those of you who have stayed committed, keep on doing what you’re doing. And for those of you have fallen off, it is not too late to finish strong. The lessons you learn about yourself and your relationship with food during the Whole30 will be invaluable to you in the future.


This Friday at 6:30pm we will be screening the documentary, In Search of the Perfect Human Diet at the gym after 5:30pm class. You don’t need to be participating in the Whole30 Nutrition Challenge to attend- the more the merrier! There will be some light refreshments provided, but we are encouraging everyone to bring a Whole30 approved dish to share (optional).  Many of us have the tendency to become really bored with some of the recipes we are cooking for ourselves, so maybe you can be inspired by someone else’s dish! Hope to see you all there!

Have you made any new and exciting recipes during your Whole30? If so, please share and post to comments!

Read MoreRead More

New Website Launch!

Hi Everyone!

Micah and I are in Connecticut this weekend and did not get a chance to properly announce the new website launch, so ta-da! We are extremely proud of the new look of our website and would like to thank everyone involved in the long and tedious creation process including Humid Design, Bear Bear Pro, and Matt Godfrey Photography.

If for some reason you are still seeing the old website make sure you clear your cache or cookies on your computer and mobile phone. There is still more content to be added and a few things fixed, but we hope you can take a peak around and let us know your thoughts. For those of you who did not attend the Holiday Party, make sure you watch the new media videos because you might be in there! I encourage you to show your parents, family, and friends exactly what you do at 215 and maybe the double under lash marks and shin scars might make more sense.

We hope everyone is having a great weekend and we will see you next week!!

Perrin and Micah

Read MoreRead More

So long to a good friend

It’s with a bitter sweet and heavy heart I am writing to let you all know that “the boy” has left the building. Someone contacted me a week or so ago following the Facebook post about Diesel, asking to come meet him. She came in yesterday and like many before her, she was hooked when she met him.

That ever so loveable white devil has moved on to a place better suited to care for him and give him a better life than the one I could. I thank him for finding me and saving me. I know this blog may not be the place to for stuff like this but for most of you, Diesel has been a staple in your 215 experience for the last seven months as he was forced to live here. So for that reason I wanted to take a second to thank you for patience, and caring support for him and me while we helped him transition. It only reminds me how special this community is that as a group we were able to do what we did, rescue that cute little terror. I never could have done it alone. It is also important to me that you know that that dog did more for me than I did for him. I also wanted to say special thanks to Leah, Jana, Kevin, Perrin, Kyle, Kid Mike, my mom, and my two brothers for your extra help, and to the rest of my staff for being who you are, which allowed this place to help that awesome soul.

Everything happened so quickly yesterday that I barely got to say goodbye. So I threw this video together in a way to help me with saying farewell. It’s about 4 minutes long so don’t bore yourself if you don’t want to but for those of you who Diesel got a little hold of, and I don’t mean with his teeth, here’s a little something to leave things on a smile.

Please join us tomorrow for “Diesel”, a new benchmark in honor of our very own kindred spirit.


Read MoreRead More

One Week In – The Whole30 Nutrition Challenge

On the road @ Plan B in Milford, CT. The “West Coast” burger topped w/fried egg, avocado, bacon, and kalamata olive oil mayo sitting on a bed of organic iceberg lettuce, house made pickle, and cucumber, tomato, and onion salad w/ balsamic vinegar and olive oil. All their beef is fresh ground daily in house. Their product is wet aged certified humane chuck steak. If you’re ever in the CT area you must check out Plan B!

It’s official…we are one week in! I am super impressed by the amount of people participating in the challenge, as well as the huge numbers up on the tally board.  The  dedication from everyone has not gone unnoticed in the gym and I promise it will certainly pay dividends on day 30.

For those of you looking for tips for a quick breakfast check out Michelle at Nom Nom Paleo’s post on how to make the perfect hard boiled eggs. BTW, this is a post in the middle of her 30 days of Whole30 meals on her blog. I highly recommend you check it out!

We also have a few more “A Day in the Life” segments coming up, but if you are interested in offering a glimpse into your life please make sure you email me ([email protected])  ASAP! I want to hear from more of you!

Speaking of “A Day in the Life” Micah and I were in Connecticut this past weekend and had to figure out what we were going to do to stay on the Whole30. I know a few of you have been traveling or plan to travel during the Whole30 and asked for recommendations on how to get by. Being on the road definitely makes things a lot trickier, but with some careful planning, lots of ingredient checking and selectivity of where you go out to eat, it can definitely be done. Luckily, there was a Whole Foods close by in CT, but we still had to be extremely diligent when reading ingredients, especially in the prepared food section. We found many tasty options that appeared paleo, but then realized about 75% of their items were cooked in canola oil. Here a few things we found along the way. We are headed back to Connecticut this weekend and will try to document our trip better!

Hotel fridge: hardboiled eggs, applegate turkey, berries, apples, coconut water, raw kombucha, asparagus and bacon, roasted pork, guacamole, olives and fish oil.



Read MoreRead More