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 !!!


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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.

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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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New Addition to the Family



Leanne Weiner
I am super excited to announce that 215 has a new team member joining our staff. We have always striven to have one of the most diverse coaching teams in Philly and Leanne is nothing short of adding to that. With a very diverse background in health and fitness, she brings a new perspective on movement to our team.

A recent Philadelphia transplant, Leanne has been a New York City based fitness coach & trainer since 2009 & an online coach for DailyBurn since 2014. Her background in gymnastics, aerial arts, functional fitness methods & corrective exercise (“pre-hab”) contribute to a unique style of thoughtful, movement-based training. Outside of the gym, Leanne enjoys bouldering, yoga & running (short distances), & regularly practices hand balancing & solo static trapeze. She is also a competitive Spartan Race athlete, a monkey bar fanatic, & an advocate for full extension in strict pull-ups. Education: BBS Marketing & MA Education

Credentials: NASM Certified Personal Trainer, NASM Corrective Exercise Specialist, TRX Suspension Trainer Certified , TRX Rip Trainer Certified, RRCA Running Coach, Spartan Group Training Certified, Functional Anatomy L1 course with Brent Brookbush, DPT, Ido Portal Movement X workshop, Yuval Ayalon Handstand workshop, CPR/AED/FA

Leanne will be shadowing and assisting classes for the next couple weeks but look for her to do a couple clinic series sessions while she is getting acclimated.


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MORE Upcoming Events!

Upcoming Events

With the Open coming to a close, it’s time to talk about some other events we have coming up within the next couple of weeks…

Awards Night

This Wednesday, April 1st, we’ll be having our closing ceremony for The Open, where we’ll be crowing our top competitors from each division. Top athletes (male/female Rx and male/female Scaled) will be receiving a gift basket courtesy of our friends over at UCAN. A lot of you have already taken advantage of the UCAN products we carry, but if you haven’t you are missing out (and need to get on that!). These guys have sponsored our in-house Open Competition and have been kind enough to provide us with 4 awesome gift baskets filled with all the goodies you could ever want, worth over $100 in products. A rep from UCAN will be here as well to give out samples for everyone that attends that night. Hope to see everyone there (: The event will run 6PM-630PM, so classes will run as followed: Wednesday 4/1 6am, 9am, 4pm, 5pm, 630pm, and 730pm.


 Rope Climbing Workshop: Can’t seem to get the whole climbing, foot over foot thing down? Keep reading.

First off! I’m sure by now you’ve all noticed the fancy silks and aerial stuff in the back and many of you have met the awesome Niff Nicholls who has been teaching it all (and is very good too). Lucky you guys, she’ll be teaching our upcoming Rope Climbing Workshop on Saturday, April 4th @ 10AM. Here’s a little description of what to expect: “Learn to improve your technique and efficiency when climbing rope, as well as some new, challenging, and fun ways to train, from a 10 year professional teaching artist and aerial acrobat, Niff Nicholls.” The class is limited to 6 people, so it’s a first come, first serve workshop (don’t worry, this workshop is the first of many!). It’s also “pay what you will,” so the day of, we’ll have a little jar for you to put cash in. Niff is a great instructor and I know plenty of you would love to hone in on this skill – so sign up on Wodify NOW!


Dance WOD.

I’ve seen plenty of you dancing mid-workout (I’m talking to you Chris) – so we’re holding a Dance WOD for you guys! This one is Friday, April 10th @ 7PM. Come to the 6PM and then dance after. Or just come and get your dance on as your workout for the day (hence the name- Dance WOD). Either way, it sounds perfect to me. Here’s a description for you: “Dance WOD with Ruby – Get sweaty and dance-y but no dance skills required – just for fun and a great active recovery workout.  Girls and guys are welcome!” This one is open to everyone (at no extra cost!). Excited? Yeeeah!

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Upcoming Events

Hey Open Athletes, don’t forget to submit your scores!

Even if you are not doing the open, we have some exciting events coming up that everyone can participate in. All these events will be in the CrossFit 215 calendar on our home page.

Heads up battles for THE OPEN!
Over the next four weeks we will be doing heads up battles for the announcement of the open workouts. Come in each Thursday night and watch two of our own get after it once the workout is announced:

Thursday, March 5th @ 8PM – Zach vs Kevin
Thursday, March 12th @ 8PM – Anne Marie vs Erin
Thursday, March 19th @ 8PM – Bob vs Mike
Thursday, March 26th @ 8PM – TBD

Feel free to attend 7pm class beforehand or just stop in at 8. Hope to see everyone there — and BYOB!  For our new athletes this is great time to meet some more of our athletes.

Mobility Sundays (for the next three weeks)
Over the next couple Sundays, we will be focus on mobility, recovering and maintenance. On March 8th and 22nd, Coach Kyle and I will be there guiding you through a REAL mobility session while showing a movie. Many of us mobilize before workouts, but that’s just scratching the surface. To make changes in our structure we need to dedicate real time to it, not 10-15 minutes before we work out. Kyle and I may also do some hands on work (structural integration) if you’re lucky (or unlucky) depending on how you view it.

On March 15th, students from PCOM will be coming in after the open workouts to do some manipulation work. This is a chance for them to get some good practice on athletes and a chance for you to get work done. No regostration necessary, just come in. This event, as well as the movie viewings, are open to all members of the community — not just open athletes.

Sunday, March 8th @ 12:30PM – Movie Mobility Time
Sunday, March 15th @ 12:3PM – Osteopathic Manual Manipulation w/ PCOM students
Sunday, March 22nd @ 12:30PM – Movie Mobility Time

WOD & WINE – Friday, March 20th @ 6:30PM
Ladies of 215, do you have a friend that you want to show the gym to? That friend or co-worker who keeps saying they want to get healthier or get moving…? Bring them down for our WOD & Wine event on March 20th at 6:30, during which the gym will be closed to our guy athletes (sorry, dudes). I will be programming a workout that is approachable for anyone and can also be scaled up for those who want to increase the intensity. No registration is necessary, but if you know you have someone coming and I can send them the waiver in advance, please let me know. Even if you’re not bringing a friend, come anyway!  FYI: we will be holding regular class at 4pm and 5pm, open to all athletes.

Also, ladies, some of you may not know we have a Warrior Women Facebook group. The purpose of this group is to provide another forum of communication amongst our 215 female athletes. If you are not in our Warrior Women group yet, email Jes to get access.

If you have any questions please don’t hesitate to ask!

– Micah


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