Current Cycle – November/December 2017


Strength – Tempo Front Squat (eccentric and isometric focus) & Thruster, upper body pulling (pull up variations, MU, rows) Conditioning – Short to moderate time domain with high intensity, knee flexion and pulling endurance


Strength – LB Pull w/clean and snatch transfer focus (RDL, Cl/Sn Grip DL), Dynamic upper body push (PP, PJ, SJ, more complexes)

Conditioning – short maximum aerobic power (push/pull focus)


Strength – Snatch and Tempo OHS focusing on OH stability and positional work, upper body pull strength endurance

Conditioning – EMOM’s – barbell cycling, power intervals


Strength – LB Pull/plyometrics, upper body push strength (horizontal)

Conditioning – aerobic cyclical repeats (row) + aerobic w/upper body pull/push density


Strength – Clean, C&J

Conditioning – mixed modal aerobic building in intensity, benchmarks


Conditioning – Longer mixed modality (weightlifting, gymnastics, and monostructural) partner workouts with a higher skill/strength demand

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Support Team RWB this Saturday @ 9:30am!

We are vey excited to welcome the Philadelphia RWB team to join us for a fun and sweaty workout this Saturday morning at 9:30am! Team RWB’s mission is to enrich the lives of America’s veterans by connecting them to their community through physical and social activity. Come and join us on Saturday to support our local veterans and show them what the Requisite Fitness community is all about!

To learn more about Team RWB and how you can add support, please visit their website, http://www.teamrwb.org

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Introducing “Suffer on Saturdays!”

Moving forward into the new year, the introductory classes are going to be held at 8:30 on Saturdays. The 9:30 class will be a new format that will be called “Suffer on Saturdays”. This class will be a much longer time domain than the regular classes. Today was our first session and it was a huge hit with our members! See you next week

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Yoga with Anna at Requisite Fitness!

We are excited to announce that our very own Anna Greenwald will be leading yoga classes at Requisite Fitness. As a Blockley CrossFit athlete, Anna understands the stress that our muscles undergo during challenging workouts and she has developed a specific flow to soothe and stretch these muscles. Our first yoga class will take place this Thursday, 10/1 at 7pm at Requisite Fitness.  Classes are $5 for members but are also open to the public for a $10 drop in fee.

To learn more about Anna, check out her bio below and visit her website onthegoga.com

Anna (RYT-200) started practicing yoga in the last two years of college as a way to relax and de-stress, not knowing what she was getting herself into. She instantly fell in love with the physical and mental challenges of the practice and started practicing almost every day of the week. Yoga became her passion and focus, leading her to leave her job working with music festivals and start her own business On the Goga, a yoga company that specializes in customizing yoga to bring it to homes, school, work, and events, in order to make yoga accessible to people where they are. Her classes combine strength, flexibility, balance, and stamina training to help students gain control and surpass their limits, physical and mentally.

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Be Timeless


Time is our one currency that we can never get enough of, it is alway fleeting and it’s always in the withdrawal column of our life account. Requisite Fitness believes in what Socrates said:

“No man has the right to be an amateur in the matter of physical training. It is a shame for a man to grow old without seeing the beauty and strength of which his body is capable.”

Our time should be spent being active in the wold around us. Requisite Fitness wants you to channel your inner athlete; to run, jump, throw, lift and experience this gift of time to the fullest. Each day is a fresh start to be authentic, work hard and live the life that empowers us to do more.


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