Some Changes at CF215

Renovations and Expansion
First, I wanted to say thank you for everyone’s patience as we finished up our renovations and expansion. We have converted our annex training room into a therapy room for Jim Brennan and his Physical Therapy practice. Jim has had years of experience working will all types of people including some high level athletes and pro athletes. If you get a chance please introduce yourself to Jim. Jim is not only using space within CF215 but he is also a member of our team. He is excited to learn all about what we do and who we are, don’t be a stranger. In addition, please be aware that the back room is now be used for his practice. The cubbies are still there for you to use but everything else is dedicated to his practice so please try and be respectful.

Our new annex is all but wrapped up. There are a few last finishing touches to make. Please make yourself at home in this space. Warm up, ride the bikes, cool down, it is business as usual. When you are in this space, please try to stay on the rubber floor. The concrete floor is still very dirty and we don’t want to track that onto the floor. We try to keep the floor as clean as possible.

For this week in training, we are continuing the squat cycle for those that want to. All of you should NOT have logged your max efforts from last week, if so this will not allow proper weight loading for the squat cycle. The squat cycle is a continuation from the first 5 weeks and we will be doing another 5 weeks plus de-load and then test. Again, the squat cycle is optional and there will be conditioning options on Mondays and Thursday.

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New Apparel!

IMG_9675New apparel is in! If you pre-ordered at the online store, your order is ready! Ask the front desk staff for help (they are labeled with your names behind the desk!) For those of you that didn’t pre-order, no worries! There are plenty of extra items available for you; if you don’t see a size that you like hanging up, please ask! the price sheet is hanging on the shelf. Also, the older T-shirts and tanks are on sale for $20; they are located in the hanging bins!


Don’t forget about the kettlebell workshop this weekend( check out last week’s post for more info)!. Spots are filling up very quickly!! If you want in, email me ([email protected]) and I’ll secure you a spot, or put you on the wait list!



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Kettlebell Workshop next weekend!


Swing, Clean and Snatch: An Intimate Kettlebell Workshop

WHEN: 12-3 p.m on Saturday, July 26



DESCRIPTION: Master many variations and nuances of these three basic ballistic kettlebell movements in this three-hour, small-group workshop with instructor Jen Sinkler, RKC-II, KBA.


Expanding the ways you’re able to move a kettlebell will pay off immensely by improving strength, power and core stability (including the often-overlooked anti-rotational component, which is difficult to achieve with a barbell). You’ll learn a slew of new skills over the course of this three-hour session, and we’ll probably dig into a few lifts not on the agenda, too.



We’re dramatically limiting the number of participants 1) because Jen put off sending us the details of the workshop until it was nearly too late, and 2) because it’s more fun when you get more one-on-one coaching, yes?

* The class will be capped at 10 people; We will release the registration on Wodify later tonight. For those of you who are not members of Crossfit 215, please email [email protected] and we will save you a spot!



Bring 80s-style wristbands. (We’ll pretend to play tennis afterward.)



COST: $75 for a three-hour session



JEN’S BIO: Jen Sinkler (www.jensinkler.com anwww.liftweightsfaster.com) spent a decade as Experience Life magazine’s fitness editor and editorial director of fitness. She now writes for top fitness magazines such as Women’s Health and Men’s Health, and talks fitness, food and happy life at her personal website.

Jen is a certified kettlebell instructor through the RKC (Level 2) and Kettlebell Athletics, and an Olympic lifting coach through USA Weightlifting; she also holds coaching certifications through Primal Move, Progressive Calisthenics (PCC), TACFIT, CrossFit and DVRT (Ultimate Sandbag).



She works with personal training clients at The Movement Minneapolis, a training facility she co-owns with her husband. She was recently named one of Greatist’s “100 Most Influential People in Health and Fitness.”



A rugby player for 13 years, many of those on the U.S. national 7s and 15s teams, she still enjoys any sort of sport. She is the current USAWA world record­–holder in the Jefferson deadlift.








If you haven’t already, make sure you grab a free Tshirt and waterbottle (from Trap Door Athletics/ Cassie); the box is behind the front desk!


Also, we are still selling PaleoKits, but we have moved them into a more secure spot to keep them fresh (boxes under the shelves); ask front desk staff for help.


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In-House Oly Meet

Many of you have expressed interest in Olympic Lifting and are working towards the goal of competing in an Oly meet. We have decided to have an In-House Oly Comp for those interested on August 9th at 9:00am (No 10:00am that day). The meet will be very informal, with the goal of getting you comfortable for how a real meet will run. Even if you haven’t put much thought into competing before, this will be a fun, relaxed experience for anyone that wants to give it a try!


We would like to put another order in with Philly Cow Share. If you are not familiar with the program, please check out Philly Cow Shares website. The cost per share will depend on how much interest there is. For more information including what cuts you will receive, please visit Philly CowShare’s FAQ. We have ordered through Philly CowShare multiple times and their product is always top notch. If anyone is interested in contributing to a share, please email Kate at [email protected] Final dates for ordering are not set; we just wanted to send out a feeler to see who wants in!


Don’t forget: Summer Slam 2014 at Crossfit Generation [Saturday, August 2, 2014 at 9:00am] 215 has put together two RX teams; please come out to support your fellow athletes!


Important Class schedule change: This Friday, July 11th, there will be NO 12pm class. All other classes are still on.




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Pardon Our Appearence

Just a heads up for the week:

If you haven’t already seen, we have started the process of renovating the gym. Apologies for the loud sounds of drilling and dropping cinder blocks… but trust me, you will love the results. Final touches will be done tomorrow night, so there will be no 7pm class (7/2). Also, the back room will be closed tomorrow night starting at 5:30, all competition athletes are welcome to take class. Please remember to sign in.

4th of July
For the Fourth of July there will be one class held at 10am. Instead of doing a partner workout on Saturday, we’re going to do one for the holiday. There will be both an individual option and a partner option. Show up if you dare.


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Updates for the Week

This week, a couple of your 215 staff are traveling to Las Vegas for the second round of the NPFL combine. Yours truly plus a few other 215ers have been lucky enough to get involved in this program thanks to the brother-sister duo of Mather and Rubi. For more information on these guys and the NPFL, check out the league’s website. You can also watch some of the races taking place this week online.

As a result, there are a few schedule changes for the week. On Monday and Tuesday, there will be NO 5PM class. There may be some additional class times added for your convenience last minute; notification of these will be posted in the members’ group on Facebook.

Just a few reminders about our current cycle of programming. We are in week 2 of 6 of our squat cycle. We have two options for you, and hopefully you have already chosen which you want to follow. If you are looking to continue with your fitness goals at a regular pace, follow the “Fitness” program. If you are someone who (1) wants to improve your squat as fast as possible, (2) can dedicate your schedule to being here Mondays and Thursdays for the next 5 weeks, and (3) does not have an addiction to high intensity training (i.e. metcons), follow the squat cycle programming. Both options will be available on Mondays and Thursdays. Keep in mind that this squat cycle increases in volume each week, so jumping in midway will NOT work.

In addition to the squat work, there will be one additional layer added into our upcoming programming. Many of you are still at a place where you feel your body needs a good old sweat session more than a couple times a week. Don’t worry; I hear you, and I will provide you with such until I can cure your addiction, you metcon junkie you. For you, you will see a couple workouts a week on random days labeled iSweat. These are workouts you can do during class hours off to the side  You can either come in just for those or you can do them after class. If you are not sure about whether doing them is aligned with your goals, check with a coach.

May your squat be with you!

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Next Cycle, let's SQUAT!

For the next six weeks, we will be focusing on squatting. Many of you have asked to really focus on improving your squat numbers and given a group setting, this is what I believe to be the best way to do it.  Below is a breakdown of what the programming will look like for the next six weeks; you’ll see a couple different options on several of the days so you can make this experience whatever you want it to be for you:

  • Mondays: back squat + front squat OR back squat + conditioning
  • Tuesdays: cleans
  • Wednesdays: conditioning
  • Thursdays: back squat + front squat OR front squat + conditioning
  • Fridays: benchmarks
  • Saturdays:  9am snatch OR general fitness; 10am partner workout.

While doing this squat cycle, for the next four weeks there will be no basecamp. Athletes looking to accomplish specific goals outside of this cycle, please contact me. Throughout the week you will see aerobic workouts for those of you that can’t seem to go without a long sweat session. Feel free to do these workouts off to the side during any class.

Pre-Order for ApparelA reminder we are doing a pre-order for our new apparel, but it is for a LIMITED TIME ONLY – ONE WEE! Go to our online store. We have created the discount code: “CF215online” to take 10% off of your order! We also added a few of your favorite products for you to order in bulk and save money on. Again, this store will be open for one week ONLY!


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New Apparel & Sunday 6K


Attention all: New shirts, tanks, hoodies and sweatpants are ready for order! We have setup an online store to make the ordering process a bit easier, ensuring that you’ll get the size and style that you want, guaranteed! If you are interested in ordering apparel, please do so through the website and you will be able to pickup your order at the gym. Please note that when you checkout, the last page has an option that says “Crossfit 215 pick-up FREE“. **Important: there is not a drop down box for the sizes, so just type your size into the box provided.

We have created the discount code: “CF215online” to take 10% off of your order!



Also featured in the store are most of the products we sell at the front desk. The discount code will also work for these items, so go ahead and order in bulk! Again, here is the link: Crossfit 215 Store


For those of you that missed it, this Sunday we will be re-doing the 6K Time Trial on the erg during the 11am class with Meghan. For those of you that did it this past Saturday we will still have programming for you to do as well. Even if you have not been super diligent with your training for this 6K, come in anyway and use the time to baseline yourself for next time. Assuming you have been with us for more than a couple months you still have the base to accomplish something like this.

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Testing Week

We have wrapped up our Oly cycle for the last couple weeks. I am hoping that those of you who wanted to, got what you were looking for out of it. Our goal over the near future is to build up our Oly program and have a barbell program at 215. If you have interest in doing a weightlifting program, please contact me to discuss further.

This upcoming week we will be doing some testing. This testing will include the Oly lifts and some basic strength. For those of you who do not want to test absolute strength, there will be other options for you in class this week. Following this week of testing, we will be doing a squatting cycle focused around the Back and Front Squat.

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Memorial Day Weekend Schedule

Here is the schedule for the holiday weekend. If you still looking for something to do Saturday, a bunch of us will be down Fairfax, VA at George Mason University for the Mid Atlantic Regionals. Fancy a road trip, come on down and join us.

Friday – Noon class is cancelled, all other classes (6am, 5pm, and 6pm) are on.

Saturday – There will be a 9am and 10am Fitness Class. There will be NO Basecamp Satutday.

Sunday – Endurance Class @ 11am

Monday – ALL classes are CANCELLED. Coach Kyle will be holding a training session at 10am. We will be doing Murph and there will be some mental toughness activities before hand. If you have not done any of the crucible prep sessions yet, this will be a good place to start. There will be scaling options as usual so this session is open to everyone, all levels welcome.



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