The CrossFit Open


The Crossfit Open is upon us. It has taken me some time to get this out as each year I look at our group before I put my recommendation out as to whether you participate in the open. Well, you SHOULD! So first for some of you what is The OPEN? it’s five weeks of workouts supplied by CF HQ. They typically get harder as the five weeks go on but there are a couple reasons why you should do this… Instead of me listing all of them, I think your reason is probably in this video:

In addition to simply doing this for yourself, just to refocus your training possibly, I want to provide you with some additional incentive. This year they have added a scaled division so with this, we will be doing an in house competition based around The Open. For everyone that signs up for The Open, we will be crowing two kings and two queens at the end, one male and one female for each division. The winners will all get a gift certificate to 215. Here is some more information from CF HQ on the scaled division. In order to be eligible for the top position you must register online for The Open. We will be doing the workouts as a group on Sundays in place of the endurance workout at 11AM. See you this Sunday!

For more information on The Open, click here!

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Partner Comp: 215 & 1Force!

Partner Comp 2015


this Saturday at CrossFit 1Force!

Just a reminder that some of 215’s finest will be competing – so come out and support your fellow athletes. First workout is at 8am. Hope to see everyone there!

For those of you that are curious as to what the workouts look like for the Saturday – here are the links:

WOD 1 & 2
WOD 3 & 4 + Floater

partner-wod Athletes, please arrive at 7am. Judges / Volunteers please try to make it friday at 7pm or Sat morning by 6:45am.

Classes are canceled this Saturday, so to get your CrossFit fix come watch 215 kill it at this partner comp!

Stay connected by posting pictures and check in with the hashtag


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New year already bringing you stress? Or is flexibility your main issue? Or are you just looking to try something new? Lucky you! We’re going to be running a few yoga classes throughout the remainder of January. Each class will run 90 minutes. Here are the dates and times:

– Saturday January 17th @ 7:30 AM
– Thursday January 22nd @ 8:00 PM
– Saturday January 31st @ 7:30 AM

These classes will be $10 for members and $15 for nonmembers.
You’ll be able to register for them through Wodify, just like you would for class.
All levels welcome!

yoga dog

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Grid Score

Just a couple reminders about the upcoming weekend (and Monday & Tuesday)….


Tomorrow we will be holding Grid Day at CrossFit 215. This is open to everyone and it’s free. We have five tasks for each athlete to accomplish:

  1. Muscle-Ups – Complete as many ring muscle-ups as possible in 80 seconds.
  2. Thrusters – Complete 20 thrusters (135/95#) as fast as possible (4-minute cap).
  3. Rope Climbs – Complete 4 rope climbs (15 feet) for time (2-minute cap).
  4. Clean and Jerk – Complete 2 clean and jerk repetitions at maximum weight (same weight) starting from prone position (20-second time cap). *You can take more than one attempt.
  5. Ground-to-Overhead / Bar-over-Burpees – 15 GTO (135/95#), then 10 bar-over burpees, then 15 G2O AFAP (5-min cap).

For more details on the NPGL and your Grid Score check out these links.

There will be no classes tomorrow and anyone of all levels is welcome. This is also welcome  and encouraged for anyone who wants to get their Grid Score. If you have friends from another facility or just are seeing via the web, come on over between 10 and 2 – we will be here. You can arrive anytime, we will be starting heats most likely every 60 minutes and we have separate room for warming up. We will provide a recommended warm up for those people who would like it. There will also be representatives from the Miami Surge here at 215 tomorrow, we can help you get your self set up with your grid profile (required for an invite to a Pro Day).



Nutrition Reminder:

On Monday and Tuesday of next week (12th and 13th), we will be holding a Nutrition seminar to kick off 2015. Kyle will be sharing information of healthier living through better eating. Simply attending this seminar (free for members) will set you up to clean up your fuel intake and even help you if you are considering a cleanse like a Whole 30, although this is not required for you to do. Following both seminars, i will be introducing a more personal opportunity for cleaning up your diet. This will be more of a challenge with prizes given to the winner. This challenge will involve 6 weeks of your time and be personalized for each participant. There will be a nominal cost associated with this program. More information to come on Monday and Tuesday but you don’t need to decide until then. this challenge will be heard towards those people that either feel like they might need a little bit of a hand hold through this process or if you are trying to really dial in your intake in a more precise manner. For now, if you are considering this, just make sure you attend Monday or Tuesday.


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Welcome to 2015!

I wanted to welcome everyone into the new year. We had a great year and the team at 215 is very excited about the upcoming year. I wanted to give you all an opportunity to hear from your team about this past year before we talk about what to expect from the upcoming year. I asked your coaches to reflect on 2014, various questions, and here is what they said…..

My overall experiences as a coach gets better as the years go on. I like that people seem to trust my opinion more as time passes. I like to speak off of my own experiences as an athlete. I struggle with some movements because I can’t perform them well myself. But when I give someone a useful tip on powerlifting or Olympic lifting and they make progress as a result, that’s something I truly enjoy. Diane is one of my favorite inspirational athletes. Her transformation over the years is a notable one.

[As an athlete] I am thankful for trying the smolov cycle. It taught me a lot about pressing through a very daunting task. At the beginning I felt like I was at the bottom of a mountain looking up at the peak, but each day and each week you chip away at each lift, and over time you get through it. It was beneficial from a mental and physical standpoint. Although it sidelined me for a bit of time, it was a worthwhile experience.

In 2015, I’m looking forward to Improving as an athlete, as well as coach. Working on nutrition a little more seriously with less cheat days, and completing a Wendler strength cycle. After Wendler, I would like to try another cycle of some sorts, perhaps Olympic lifting. That way I can speak through experience while I coach, and in turn will make me a better one.
I would like to thank everyone for another year of their trust in allowing to help guide them to stronger fitter bodies and hopefully consequently better lives. Special shout out to the Monday night faithful. You know who you are. I look forward to seeing you every week. Thank you to everyone who’s allowed me to practice my body work therapy on them over the last year. It can be intense at times. But I hope it has been worth it for all of you. I’ve got so many plans and ideas for 2015. Can’t wait to share them with everyone.
As 2014 draws to a close I started reflecting back on things I was grateful for and proud of this year. I want to start off by thanking everyone in the 215 family for welcoming me with open arms. I come from a place where everyone has their headphones in, head down, and focus solely on themselves. 215 was the exact opposite! I was overwhelmed by how strong of a community you guys / gals have created. Everyone has their personal goals, but you all want to see each other succeed. That is a feeling I was missing before joining the team. Coaching multiple times a week has become the highlight of my days. I look forward to going to work! It’s amazing watching everyone grow and progress. You guys inspire me to push harder in my own workouts.
This year I decided to start saying “Yes” to every opportunity that came my way. From competing in / judging small competitions, to judging HUGE competitions with CrossFit Games level athletes. It didn’t matter that I was volunteering, driving 12 hours total, and paying for my own stay. Those opportunities led me to become a professional referee in the National Pro Grid League. In a couple months I had traveled to the West Coast twice, up and down the East Coast, and met so many amazing people. All because I took a chance, committed to the task, and gave it my all. You have all made the same decision by joining CrossFit 215, committing to your fitness, and giving every workout all you have. My experience there made me more aware than ever to the importance of proper movement. Not only for performance, but for safety as well. I hope this shows in my coaching.
In 2015, I look forward to furthering my coaching knowledge, widening my skill base, and continuing to take advantage of every opportunity. I can’t wait to see our athletes improve physically and mentally. Thank you again to everyone for pushing me to improve myself. You guys are my biggest motivation!

Taylar Stallings has been an inspirational athlete for me this past year – I know her from the powerlifting world. She’s lauded greatly in the sport and made a 360 degree, completely athletic transition, into the top level of the sport of Grid (CrossFit). She’s evidence that strength is the base of all (mental and physical).

Every athlete in my 6am and 9am classes has motivated me this year.  Ive considered the hour of the day in which they train and they’ve motivated me as a coach to adapt warmups to their needs.  My creation of the grip and tension warmup was inspired by my early crew.  The needs of the body are much different at that hour than in the evening. They are all typically headed to work, from their child’s school, from an all night shift of law enforcement, or heading to one of the many tasks of their day.  They all find time to hit 215 for a bit of self preservation and self improvement.

I have lots of love for the 215 family in general and I’d like to thank my 6am and 9am classes for inspiring me to do more.  Ah, but I have to mention two people who have really had me in awe lately.  Kyle George and Garrett Fitzgerald!  Garrett has been working with Kyle in the mornings and I’ve seen a transformation in Garrett that is honestly really moving.  He’s starting to stand differently.  He’s moving weight different than before. I probably tell him twice per week, but I am extremely proud of Garrett.  Kyle, as always, is cultivating greater things with garret each day.  They’ll surely motivate me in 2015, I plan to build bone crushing strength-same as last year. I also plan to be the best version of myself.  I am thankful for the support of the many 215 athletes when I compete. You guys know I have a competition and bombard me with good luck wishes. I love that!

I wanted to take this chance to share with everyone how impressed I’ve been with the attendance and work put up each week in the Sunday endurance class. Everyone’s form is looking solid and together we are all getting more accustomed to tackling more meters to row in the workouts. As a previous collegiate rower and now coach, it makes me happy to know that we are all being safe and getting faster and faster on the ergs. With that being said, an exciting opportunity has come to my attention that I want to encourage us all to participate in. The full competition information and registration to come soon but feel free to check it out here: www.rowdroyalty.com.

Check back Wednesday for more…


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New Year's Schedule

Here’s the schedule for the rest of the week:

Tuesday 12/30: Classes as scheduled

Wednesday 12/31 (NYE): 6am, 9am, and 4pm, 5pm (6pm, and 7pm canceled)

Thursday 1/1 (NYD): 9am (all other classes cancelled)

Friday 1/2: 9am (all other classes cancelled)

Saturday 1/3 and Sunday 1/4: Classes as scheduled

Have a great week!! (:

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Testing the Next Two Weeks and the New YEAR!


Ok folks, as 2014 comes to a close, we will be closing with some testing to see how your year fared. We will be testing over the next two weeks right up to the holiday. This also will tie into our holiday hours; if days are omitted that means there is no testing or schedule changes that day. Most likely that means energy system work (work:rest) or recovery work. So the schedule for the next two weeks looks like this:

*Monday 12/15 – Back Squat & Press
Tuesday 12/16 – Snatch & Front Squat
Thursday 12/18 – Olympic Lift Complex
Friday 12/19 – Benchmark, “Soul of a Lion”
Monday 12/22 – Power Clean & Push/Split Jerk
*Tuesday 12/23 – Deadlift & Close Grip Bench Press
Wednesday 12/24 – 6am, 9am, 3pm, 4pm Classes will be held
5pm, 6pm, & 7pm are CANCELLED
Thursday 12/25 – Closed
Friday 12/26 – 9am and 4pm Classes,
     6am, 5pm, & 6pm are CANCELLED

The important thing to note here is that starting in January we have two things happening. One is we will be starting a new strength cycle. The important lifts to have for this are marked above with an asterisks (*). So if your holiday schedule is totally wacked out, try to make sure you are here for those two days. This cycle will last for 8 weeks and will also include some CrossFit Open prep as well.

Lastly, we’ll be doing a nutritional challenge to kick start the New Year, and this year, it will be a little different. It will have a buy in and it will also have a winner, which will include a cash prize. More details to follow, but yes, we got you covered for your New Years resolution. Get excited!

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Holiday Party (and other stuff too)

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Just wanted to remind you of our referral rewards program – just in time for the holidays! You all know that if you refer a friend that signs up for one of our contracts, we’ll give you $100. Instead of spending tons of money on gifts – you could give the gift of CrossFit… for free! Think about it: pick someone who you know will want to sign up for one of our contracts and for the holidays, you can give them 100$ gift certificate to go towards their first month. Then, when they do sign up for a contract we’ll give you that $100 right back. That’s a free gift! And whoever you give it to gets to join our community – so it’s basically the best gift ever.







And our gift to you – a lot of you know about our affiliation with Custom Fit Meals, but for you new comers… Custom Fit Meals is a great way to tackle the common problem of time constraints when it comes to eating healthy. With CFM, you can choose from tons of freshly prepared meals (and they use unprocessed ingredients too!). All meals are prepared in a fully licensed commercial kitchen by a team of culinary chefs, delivered safely to CrossFit 215 via a refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler. Another great perk is the “filter” option: you can choose what meats you would want or if you’re gluten-free, legume-free, dairy-free, paleo they have options that meet those guidelines too! All you have to do is pick your menu for the week and boom – heat and eat. As part of a holiday special, CFM is offering 10% off of your first order. This is a great opportunity to try it out and see if it’s for you. Start out with a small order and then if you decide you like it, use the discount code for a bigger order. The code is CF215. I can’t stress enough how convenient and awesome CFM is – the food is delicious and the menu is great. Check them out at customfitmeals.com




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One more thing! We’re having a holiday party/potluck Sunday, December 21st!! Drinks, food, music, friends, family, ….and more food. What more could you ask for? There will be a sheet on the events wall for people to sign up for what they are bringing. Whether you bring starters, entrees, desserts, or dranks is up to you. It’ll start up around 5PM, and then we can start dishing out food around 6PM. Sounds good? Good. We’ll see you there!

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Happy Thanksgiving!

Today as you all know is a day to give thanks. I’m sure most of us could sit and talk for hours about all the things we are grateful for on various levels and that in itself is something to be thankful for. I sometimes feel a way about using this platform to share what I am personally thankful for but the truth is that the people that read this blog are one of the biggest things I am grateful for.

I am sure that I speak for all of the staff at CF215 when I say how grateful we are that all of you have found your way to us. I am thankful that you all have the strength to show up each day, challenge yourselves, and give all of us an opportunity to do what we do. Having that opportunity is a gift and we know that.

As for myself, I also am equally grateful for all those I consider friends and peers outside of our own community who have played a role in helping me get to where I am. I still marvel at all the wonderful people that have made there way into this profession. Whether it be other coaches out there and other gym owners. My mentors and everyone who has taught me something along the way, you have all laid footprints for me that will never be washed away. To say it again, I am professionally most grateful for my 215 family, both past and present. The gift you give me everyday which is allowing me to do what I do is such a blessing. You all come only second in my gratitude to have found the greatest gift of all, my best friend, the love of my life and the greatest partner in crime I could have ever hoped for.

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