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QUOTES:

CF 215 | The Daily Workout

Kettlebell Seminar

(0 votes)

**CF 215 Kettlebell Seminar**

Saturday April 10, 2010 from 2 - 5 pm

Join us for a day of kettlebell madness and explore the wonders of one of the oldest strength and conditioning tools, the kettlebell. During this 3 hour seminar you will learn a variety of movements including the swing, clean, snatch, press, turkish get-up, juggling, and more! This event is FREE (that's right...FREE) to all CF 215 members. Take advantage of a great opportunity to boost your arsenal of skills!

Stay tuned for more info and registration details.

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Daily Workout: Wednesday March 10

(0 votes)

Wednesday March 10, 2010

Come support our 215 athletes at Sectionals this Saturday March 13, 2010 at CrossFit KOP!!!!

Warm-Up

Gymnastics 2

Foam Rolling

WOD

20 minute AMRAP

10 Push Press

10 Wall Ball

10 Pull-ups

Cash Out

You call it...

Never Back Down...

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Daily Workout: Tuesday March 9

(6 votes)

Tuesday March 9, 2010

Come support our 215 athletes competing this weekend at Sectionals!!

Warm-Up

Mobility + DROM 1

5 min max rep double unders

Strength

Off

WOD

400m Run

25 Burpees

400m Run

20 Burpees

400m Run

15 Burpees

400m Run

10 Burpees

+

75 Box Jumps

Cash Out

Off

Attack your weakness...

 

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Daily Workout: Monday March 8

(1 vote)

Monday March 8, 2010

PA/MD/DE Sectionals this Saturday March 13...come out and support our athletes!

Warm-Up

500m Row

5x Handstand Holds

Burgener

Strength

Off

WOD

21, 18, 15, 12, 9, 6, 3

Snatch

KB Swing

Toes-to-Bar

Cash Out

Off

Never Back Down...

 

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The Dairy Manifesto

(0 votes)

More great reading from WHOLE9...the skinny on dairy...peep it here!

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You know what really grinds my gears...

(1 vote)

You know what really grinds my gears CF215...not squatting to depth!

Squat = hips below parallel...PERIOD, END OF STORY! If the crease of your hips don't pass below your knee, than you are not squatting! This goes for back squats, front squats, overhead squats, air squats, squat jumps, any type of squat really...get the picture?

One more time for clarification...SQUAT = HIPS BELOW PARALLEL!

Please maintain the integrity of the lifts and skills we teach...seek perfection in movement and do not sacrifice this pursuit of perfection to lift a heavier weight or to record a faster time in a workout.

 

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Daily Workout: Sunday March 7

(1 vote)

Sunday March 7, 2010

Rest Day...Kick your feet up 215'ers you deserve it!

Never Back Down...

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Daily Workout: Saturday March 6

(0 votes)

Saturday March 6, 2010

Warm-up

Mobility + DROM 1

Strength

Off

WOD

"Helen"

3 rounds of:

400 m Run

21 KB Swings

12 Pull-ups

Cash Out

5 minute AMRAP:

7 Push-ups

10 Squats

 

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Daily Workout: Friday March 5

(0 votes)

Friday March 5, 2010

Warm-Up

Gymnastics 1

Strength

Back Squat @ 90% 5x1

WOD

10 minutes:

3 Push Press (65% 1 RM) at the top of the minute...with the remaining time complete as many box jumps as possible...record box jumps for total score

Cash Out

Pistols 5x5 (each leg)

Only the strong...

 

 

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The Grain Manifesto

(0 votes)

Great blog post by Whole9! Click here to read about the dangers of eating grains. That's right boys and girls...no bread...can you handle that??

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Daily Workout: Thursday March 4

(0 votes)

Thursday March 4, 2010

Warm-Up

Gymnastics 2

Strength

Deadlift@ 80% 3x3

WOD

7 rounds:

3 Snatches

3 OHS

3 Back Squat

3 Rack Jerks

(1 bar used for all 4 movements...don't drop bar during cycle...penalty for dropped bar = 1 burpee)

Cash Out

Muscle-up Progressions

Attack your weakness...

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Page 1 of 26

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CF 215 Information NOTE: While CrossFit 215 is not about reinventing the wheel, we do hope to breakdown and leap over the traditional model of fitness built on body-building mentalities, isolation movements, and extended aerobic sessions. CrossFit is about shedding the "big box" stigma of the traditional gym settings and turning back to the rugged and raw foundations of exercise. Most importantly, this means removing the machines from the gym floors and opening up space for movement and true fitness.
CONTACT INFORMATIONinfo@crossfit215.com                                                                           (215) 930-0386

3502 Scotts Lane
Box C5
Philadelphia, PA     19129

www.CROSSFIT.com
LOCATION 3502 Scotts Lane
Suite 2112
Philadelphia, PA

CF 215 STAFF Jay Ross
Micah MacBeth


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