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CrossFit Open Training

Great job everyone with the first two weeks on this training cycle as we prep for the CrossFit Open Competition. Keep it up on those strength/skill days, these will be beneficial to your development. Keep hitting those workouts hard, especially with the energy system work (work:rest), your coaches have a plan for you… Many of you are still dealing with weaknesses in certain areas. While everyone... MORE »

Big Fat Lies

During the intro seminar we touched a little upon the subject of cholesterol. Usually this comes up when we talk about how much we looooove bacon and saturated animal fats. The response to the bacon/fat topic is usually. “Aren’t you worried about cholesterol?” The answer is no. This question always comes up because our society has it in it’s collective head that saturated fat is... MORE »

Welcome to CrossFit215.COM 3.0!

As you may have noticed, our new site launched yesterday… Welcome to 3.0!! We have made some great improvements  that we hope will make your online experience better as well as increase traffic on the site within our community and beyond. For our current members, there are still a few things we are still debugging. At the top of the home page we will put... MORE »

One Week and Counting

OK boys and girls, we have completed week ONE, with just three more (and beyond) to go. I want to know how you’re doing – lets get some chatter on the comments below. Also, please email me your scores from the first week, I want to post them tomorrow so everyone can see how everybody else is doing. Just send me you total points for... MORE »

Philly Cowshare

We are well into the first week of our Whole Foods Challenge and would like to offer an opportunity to purchase some high quality food to assist you on your nutrition journey. I am arranging an order with Philly Cowshare to deliver grass-fed, antibiotic and hormone-free beef. If you are not familiar with Philly Cowshare check out their FAQ. Grass-fed beef has... MORE »

Welcome to 2012!

Pound for pound, watch out for this kid…   Whole Foods Challenge Our 2012 Whole Foods Challenge has officially kicked off today. How’s it going so far…? For some of you, this may not be your first challenge. I encourage those who are more experienced with their dialing in their nutrition to take it to a higher level this time. For all of... MORE »

Whole Foods Challenge… GO!

For the first post of the whole foods challenge I’d like address and clarify a few questions and issues that came up during the intro classes. First topic is post workout supplementation. Should you get protein into your system post workout? YES! Absolutely. On a scale of good, better, best. The best thing would be to bring some steak, chicken,... MORE »

Why Competition Brings Out the Best In Us

Written by Perrin Behr This past weekend I witnessed many inspirational moments that will forever resonate in my memory. This was my first competition as an individual athlete in my short CrossFit career, and the days leading up to the event were extremely stressful as I tried to prepare myself mentally and physically. I have been dealing with some nagging back and shoulder injuries recently, therefore... MORE »

Endurance WODs for the week

In the above picture, the athlete is a) attempting a pistol, b) break dancing, c) none of the above, or d) other? Please post answers to comments. Endurance WODs 1]  2–5 x 800m w/ 3 min rest. Do 2 to 5 sets depending on your training requirement. If you can hold 4 or 5 at a   steady pace with required rest, do as many. 2] “Tabata” + Bike:  Use... MORE »