requisitefitness requisitefitness

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Requisite Fitness  Home of CrossFit 215, East Falls/Philadelphia, PA. Kilodelphia Barbell 🏋🏻 info@requisitefitness.com @kilodelphiabarbell @rfathlete @partnerthrowdown

Congratulations to our very own Howard Aaron who set a new American record this weekend at the National Raw Bench Press Contest in Scranton, PA. Howard smashed a 308.6lb bench press at a bodyweight of 182lb! At 65 years young, Howard is still learning, motivating others, and crushing weights everyday. We are proud and lucky to have him as a part of our community!

#americanrecord #powerlifting #benchpress #inspiration #requisitefitness #crossfit215 #kilodelphia #kilodelphiabarbell

Rock of Ages at @centralbuckscrossfit was a blast! Thank you to all of the judges and volunteers for a great day and well run competition 👍🏼Congratulations to all of our athletes and coaches who represented @requisitefitness! It was awesome seeing old friends and meeting new ones. We hope to see you soon @partnerthrowdown on October 6th! #requisitefitness #crossfit215 #crossfit

😁 SMILE! It’s Friday! Tomorrow is our monthly Community Day. Our charity is Enabling Minds, a non-profit that works to fund the education of at-risk children with developmental disabilities.

Community Day is a day for our members to bring guests of any fitness level. Guests or drop-ins do not have to have CrossFit experience! There will be modifications to the workouts for beginners as well as advanced athletes. The workout is FREE for new guests and our donation bin for Enabling Minds will be open. We simply ask that you consider giving 😊 Hope to see you there!

#requisitefitness #crossfit215 #communityday #bringafriend #crossfit

📸 @palkovisual

#tbt Who feels like this after a tough row 🚣🏻‍♀️?

#requisitefitness #crossfit215 #inhousecompetition #community #concept2 #rowing

📸 Attention Photographers and Videographers!

We are looking to hire a photographer and/or videographer for our upcoming @partnerthrowdown competition on October 6th! Please send inquiries to perrin@requisitefitness.com

It’s not always going to be easy. But since when is anything worth having easy?

#getafterit #requisitefitness #crossfit215 #crossfit #community

Reap the rewards of your hard work. Don’t forget to take time to relax and enjoy the long weekend! #unofficialendofsummer #repRF #requisitefitness #crossfit215 #labordayweekend
#Repost @whatfredo
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Most relaxing start to a weekend I had in a while •



#maine #laborday #vacation #dock #bay #chillin #bigassboats

We will be holding one class at 9am this Monday. Join us for hero workout "Rankel” then enjoy your Labor Day with friends and family!

Complete as many rounds as possible in 20 minutes of:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers Nathan Stockhoff and Tyler Rankel.

🤳🏼 @mama_lynn109 “First Spartan race in the bag! Of course a Sprint out of West Point for this military wife! Had the honor of being able to help carry WWII Veteran through part of the course. Took a little motivation in wearing my RF fitness shorts and my Training Room bag with all the necessary accouterments to the race course! Was I ready for anything and humbled all at the same time... yes yes I was!” #requisitefitness #crossfit215 #spartanrace #westpoint

#Repost @partnerthrowdown
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Teammates pick each other up when they are down👊🏼 Tag your favorite workout partner who always has your back after a tough workout 💪🏼Link in bio to sign up for this year’s Partner Throwdown! We have some exciting sponsor and workout announcements coming soon! #partnerthrowdown2018 #requisitefitness #crossfit215

Over the past four weeks, on Wednesday’s we’ve been focusing on the lunge. We use the lunge to improve bilateral strength. There are many variations of the movement that can be used to develop single-leg support, bilateral transfer of force, and trunk stabilization. All of these functions have tremendous carryover to improved strength, balance, and agility.

The Front Rack Barbell Lunge
• Hands outside shoulders
• Loose, fingertip grip on bar
• Elbows high
• Keep heel on front leg down
• Shin of front leg remains relatively vertical
• Complete at full hip and knee extension

#requisitefitness #crossfit215 #fitness #lunge

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