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Holiday Schedule and Food Donations!

Holiday Schedule Changes

Please check Mindbody for our modified class schedule this week!

Wednesday: No 5:30 and 6:30 class
Thursday: 9am – 11am Competition Style Class
Friday: No 6am class

Additional Reading: Thanksgiving – Don’t be a Food Hangover Victim!!

Thanksgiving Food Donations

Thanksgiving is right around the corner and we are asking for your help! This season more then ever, there are many families in the local area struggling to make ends meet. Little Flower High School for Girls is providing 40 Thanksgiving baskets to families at the school. Each family will receive a turkey and a box of food to help them prepare a family meal. If you can help in any way, please drop off a food item in the boxes at the gym by Monday. Matt Godfrey will make sure the food gets to the families. Thank you for your kindness!

Items Needed
Boxed Mashed Potatoes
Boxed Turkey Stuffing
Cans of cranberry sauce
Cans of turkey gravy
Cans of yams
Cans of green beans
Cans of corn
Cans of carrots
Muffin or biscuit mix

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Never Back Down!

Many of you may be looking at tomorrow’s  workout (or today’s, depending on when you’re reading this) and thinking “NO F’ing WAY!” For those of you who are excited to try this or do it again, get some!

If you’re looking at this and thinking, “I can’t do this” or “this is too hard”, just STOP right there. This is one of those workouts where you get to see what you’re made of. There is no skill involved here, not much game planning, well maybe a little. For the most part this is just a simple story of life… how many times can you fall down and get up. I have an idea, start with one and repeat over and over again.

In the past, as we have done this workout a few times before, we have put a cap on this workout but it never seems to hold. Anyone who has started has finished, even if it took them longer than the 60 minute class time. Just to give you a little background on this workout, it started with a fundraiser a few years back. A couple of us, Kyle, myself and a few others decided to do 1,000 burpees to raise awareness for the upcoming event. While  this may have been one of the longest two hours of my life (not true, there’s been worse) when it was all over a couple things had emerged. 1) an intense sense of accomplishment for setting a goal and not backing down from it, 2) an increase in my “this sucks” capacity and 3) I will never be fazed or wince at anything less than 150 burpees ever again.

So come in tomorrow (today) and get your “this sucks” on. You may learn something new about yourself. Just show up, I’ll be proud of you just for being there.

Never Back Down!

Micah

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Help Support the Schuylkill Dragons!

For the second year, the Schuylkill Dragons have partnered with Crossfit 215 to stay competitive during the winter months.  The Schuylkill Dragons, founded in 2001, is the oldest continuously active women’s dragon boating team in Philadelphia. The team includes paddlers of all ages and levels ranging from beginners to those experienced in international competition. 

This Saturday, November 17th they are hosting their annual end of year party at Yard’s Brewing Company in Philadelphia. The money they raise will help support ambitions to travel to Club Crew World’s Championship in Italy in the Summer of 2014. They will spend the next season training and traveling the United States and Canada participating in races to earn a bid to represent the United States at this International Event.

To purchase tickets, donate, or learn more about this event please see the event page here!

 

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Happy Anniversary Stan!

Health is the greatest gift, contentment the greatest wealth, faithfulness the best relationship. ” – Buddah

Today marks a special anniversary for one of our most loyal members who has been with us since the beginning. On November 8th, 2008 Stan Yoo became spinal cord injured from a gymnastics accident. He spent his 30th birthday in bed being fed pizza and birthday cake by family and friends because he was initially unable to use his hands or move anything below the level of his chest. With the support of friends, family, physicians, nurses, therapists and mentors, Stan was able to regain physical function and continues to excel in the gym every day. His transformation as an athlete has been inspiring to say the least.

Thank you Stan for always being a loyal member of CrossFit215. You are a living testament to always be thankful for our health and never take it for granted. Happy 4th Anniversary!

Here is the video Stan created last year to pay tribute to his journey and raise money for the Christopher and Dana Reeve Foundation. [youtube]http://www.youtube.com/watch?v=4B1tEzAP1F0[/youtube]

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Weather Update

 

Unfortunately due to Hurricane Sandy we will be cancelling all classes tomorrow. Please check back for schedule updates regarding Tuesday classes. Still looking for a way to get a workout in? We have a Travel Workout section on our website! It would also be a great opportunity to work on mobility. Mobilitywod.com is always a great resource.

Be safe everyone!

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Trip to Wyebrook Farm

A group of 215ers headed to beautiful Honey Brook, PA on Saturday afternoon to meet our friends at Wyebrook Farm. The farm hosted the 4th Annual PASA Grass-fed Beef Cookoff where 11 local farmers from the PA area entered their best grass-fed ribeye steaks for judging. We also had a chance to eat lunch from the cafe where everything is made in house and the food certainly did not disappoint.

After lunch we headed off to tour the farm and see some of the animals. One of the first things you notice when you pull up to Wyebrook is the scenic landscape. This is by far the cleanest and most beautiful farm I have ever been to. There is no scent of manure, and the animals have tons of clean grassland to graze on. We had a chance to speak with Dean Carlson, owner and farmer, in person about the land and some of the farming practices used. Dean is also the same guy who drops off your meat orders to 215 every Tuesday! It was evident he  is very dedicated to educating people about the differences between food from sustainable farms and factory farms. From the breed of animals they raise, to the type of grass they grow, there are many small details that go into running a sustainable farm. We learned that the chickens are moved to new pastures every single day so they can fertilize the land and have fresh green grass. As we walked back to the car we saw the laying hen house was actually on wheels!

Visiting Wyebrook was a great opportunity to be educated and see first hand where our food comes from. It is an experience that I recommend everyone takes part in at some point. We will definitely be coordinating another trip out to the farm in the spring time. For more information about Wyebrook’s sustainable agriculture practices read here.

Don’t forget CrossFit215 offers the opportunity to order meat and produce from Wyebrook Farm weekly. All you have to do is email info@wyebrookfarm.com and cc info@crossfit215.com with your order by 5PM on Friday. Dean personally drops off all deliveries on Tuesday evenings where you can pick up your order between 5:30 – 8:30pm. For  more information please see the previous blog post or email perrin@crossfit215.com.

More pictures of the farm!

 

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A New Beginning

Tomorrow is the day we have all been waiting for. Months of hard work and sacrifices have all culminated in a new space we are extremely proud to share with our entire CrossFit 215 family. To everyone who worked tirelessly this weekend to help move the gym, thank you from the bottom of our hearts. We absolutely could not have done it without you. There are still many finishing touches to complete, but we are incredibly excited to show you it was all worth the wait.

We will be running our regularly scheduled classes tomorrow at the new facility on Ridge Ave. Please note, unfortunately our locker rooms and office are still under construction and will not be available for use. We are working on a temporary bathroom solution, but in the meantime please prepare to change or use the bathroom prior to arriving to class.  Our old space will be open and available for use until further notice before, during, and after class.

There is off street parking available, but it is limited. You are more than welcome to park in Sherman Mills and jog over (less than 5 minutes) if you choose to.

From the coaches and staff at CrossFit 215, we hope you will enjoy the much anticipated unveiling of our new facility as much as us. Enough talking, it’s time to lift weights.

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Weekend Details

Hi Friends!

Here are the details for this weekend. All Saturday and Sunday classes are cancelled  due to the move. If you would like to lend a hand for an hour or two we are starting as early as 8am on Saturday and 9am on Sunday meeting at our current location. If you cannot be there until later definitely still come and find us either at the old space or the new location. Our new gym address is 4002 Ridge Ave. It is directly across the street from Dobson Mills and next door to East Falls Beverage. If you make a left out of Sherman Mills and a right onto Ridge Ave, it is the first building on your left hand side. There is parking on the street in front of Dobson Mills, but I recommend parking in the Sherman Mills parking lot this weekend.

Here are some pictures of the construction process so far…

Wall balls to the black line, anyone?

The beginning stages of the locker rooms

If you stop by this weekend you will see many more suprises!

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The Move is Here!

Dear 215ers,

The move is finally upon us. We are seven days from our new facility. As many of you know, this process has taken a little longer than we expected. Next door to us a new Bikram yoga facility (Nilgun Yoga) has opened up and we want to support her. In order to do this we will be holding PM classes outside in Sherman Mills for this last week. This will not effect 6am and noon but programming will be the same for all classes. This will not take away from your training but rather give us an excuse to do some much needed aerobic work as we have been heavy in our strength training for some time now. On your rest days, I encourage you to stop by next door and try one of her classes. By next week we will banging, crashing, and rocking out in our new facility. I can’t wait for everyone to see it.

On that note, I am writing you to ask for your help. This Saturday and Sunday there will be no classes as we set up the new facility. If you have some free time and you’re looking for a real “functional workout,” come help us lift anything and everything, and move it down the street. Yes there will be trucks and no we are not doing 800m carries, but that doesn’t mean you can’t do it if you want to J Lunch and refreshments will be provided each day.

I hope see many of you there. Thank your for your patience and help during this time.

Sincerely,
Micah

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Wyebrook Farm

We are offering a great new opportunity for CrossFit215 members to enjoy Wyebrook Farm‘s sustainably-raised beef, pork, poultry and produce.

Every Tuesday, you will have the opportunity to receive sustainably-raised beef, pork, poultry and produce delivered fresh from Wyebrook Farm. Located in Honey Brook, PA, Wyebrook Farm provides an alternative to the industrial food supply. Farmer Dean Carlson and his staff produce healthy animals and great food without the use of artificial fertilizers, pesticides, herbicides, hormones or antibiotics.

Details

It’s simple to order and there is no minimum. Just click here to view Wyebrook’s product and price list. Send all orders to info@wyebrookfarm.com and cc info@crossfit215.com. Please indicate “CrossFit215 Pick Up” in the subject line. Upon confirmation of your order, you will be given directions for online payment. Farmer Dean will be dropping off all orders on Tuesdays and you must pick up your order between 5:30PM and 8:30PM at the gym.

PLEASE PLACE ALL ORDERS BY FRIDAY AT 5:00 P.M. If you have any questions please email info@crossfit215.com.

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