• Fit It Forward!

    By Bill | In Blog, Lifestyle, Updates | on January 5, 2015

    Fit It Forward Day 1:

    Buy a cup of coffee for a stranger. Feel free to remain anonymous to the newly-caffeinated, but let US know you’re doing the challenge! Tag yourself in this picture in my facebook stream (or the CFR facebook page) and make it your profile pic for the week! You don’t have to tell anyone what it means if you don’t want to, but we wanna know that the CFR Family is doing some good out there!

  • “Forging Elite Fitness” is the unofficial slogan of CrossFit.

    Why ‘elite’? Not because we’re rich, or snobby, but simply because we’re willing to go off the fitness grid. We were flipping tires when people still considered elliptical trainers a hard workout. We teach front squats instead of step classes. We say ‘elite’ because the scope of fitness, to most people, isn’t fitness at all.

    ‘Normal’ fitness in North America means walking and cutting calories. It’s full of falsehood: fake food, Spanx fashion, and role models who simply aren’t fit.

    We model our training after elite athletes. To lift ourselves from the swamp, we look to the mountain peaks. We advocate an athletic lifestyle: going to bed early, eating food to fuel performance, practicing real exercise, taking care of ourselves.

    We are not lip-synching our fitness.

    Sometimes women arrive to CFR with imperfect hair. Sometimes the men don’t match their shorts to their socks. There’s usually some chalk marks on the wall. In our gym, a ripped t-shirt doesn’t mean fashion; it means work.

    Before every class, anxious faces await the start of the warmup. Twenty minutes later, they’re gorgeous: moving gracefully, smiling, congratulating others. Celebrating. No one checks their hair after a high-five.

    Modeling our lifestyle after those most fit will make us healthier. We believe in the Sickness-Wellness-Fitness continuum, and that pushing ourselves further to the right will give us a little more margin for error.


    The athletic model is scalable. A 500 pound squat makes me feel like an athlete; a 65lb deadlift may make you feel like one. Rowing may be your pursuit, or snatching, or pullups. At CrossFit Renaissance, we give you the template to live like an athlete. We started by encouraging you to go Grain Free starting Monday January 5th (Here’s the Facebook Group) in addition to completing some work outside the gym with the squat challenge.

    Tomorrow is the start of our Fit It Forward Challenge. You’ll get your first assignment tomorrow morning and then at 8am everyday thereafter. Be strong!

  • Fit It Forward: 2015!

    By Bill | In Blog, Lifestyle, Updates | on January 2, 2015

    We’re spending January living like athletes. Why? To improve our health…and also our happy.

    What good is a long, functional life without joy? Why win the Super Bowl if you don’t enjoy the game? One key indicator to longevity is happiness, and the most overlooked aspect of athletic training is creating joy in the process, not the outcome.

    When you’re on the rower, what’s your face doing? There’s good hippie (don’t forget I did follow the remnants of the Grateful Dead around at one point) research suggesting that pasting a smile on your face will help you feel better about the burning in your arms. CFR is about inspiration and education, and there’s nothing more inspiring than care.

    This week, we’re asking for some random (and some not-so-random) acts of kindness. You’ll get a daily challenge that doesn’t appear to have much to do with your squat. It does.

    When you realize that GIVING and SHARING make you happier than receiving possibly could, then you’ve got a way to make yourself happy for life. I’ll give you some cues to get you started. Call it Empathy OnRamp.

    The Problem With Anonymity

    I’m selfish. There’s no other way to put it.

    To get the most from these tasks, you’ll want to remain anonymous. For example, your first challenge is an easy one: buy a stranger a coffee. If you’re shy, you don’t need to be seen. You’re not looking for acknowledgement, after all.

    On the other hand, I want to know–and I want you to see–how much ‘happy’ we’re putting into our local community this week. One hundred people buying one hundred cups of coffee for one hundred strangers might just make the sun shine a little brighter in Philly, or confetti rain down from the sky, or something. It will sure make US feel good to be part of such a big movement. So let’s identify ourselves without sharing specifics:

    There’s a photo on the CrossFit Renaissance Page. Tag yourself in it. Make it your profile picture. When your friend asks what it means, tell them. Maybe we’ll start a landslide:

    CFR Fit it Forward

  • Get Fit in Philly Group

    By Bill | In Blog, Updates | on December 5, 2014

    Come join our Get Fit in Philly Group on FaceBook!

  • Beyond the Whiteboard Fitness Levels

    By Bill | In Blog, Updates | on December 2, 2014

    Beyond the WhiteBoard Fitness Levels

  • Nutrition Plan Success Stories

    By Bill | In Blog, Nutrition | on December 1, 2014

    “It’s not how much you work out…it’s what you eat…really?  October 2014 was my first figure competition and a very different nutritional journey.  I met with Bill regularly during the pre-competition process.  He said (I’m paraphrasing here, in a Moses at the burning bush voice) “Your diet is 80% of your results.”  At that time […]

  • Nutrition Packages

    By Bill | In Blog, Nutrition | on December 1, 2014

      Whether your goal is weight loss, weight gain or increased athletic performance, we can help! Our Nutrition program is designed to provide individuals with an easy, science-based approach to nutrition and wellness, using simple behavior modification strategies to create positive change, without the stress of “dieting”. Imagine the confidence you could have walking into […]

  • Programming 11/03-11/08

    By Bill | In Blog, Updates | on November 4, 2014


    By Bill | In Blog, Updates, WOD | on October 12, 2014

    OPEN GYM!!!

    We are EXCITED to announce the addition of OPEN GYM! Open gym time will be available between some of our CrossFit classes for our members to try new things, do their ‘homework’, if given by your coach during a skill session, or practice a particular movement you are trying to master. This is time to come in and have some FUN! Open Gym time will, for the time being, be available to members with an unlimited package and those who book skill sessions by the end of October.

    For the month of October, Sunday’s regularly scheduled Open gym hours will remain available as one of your CrossFit Group Classes, with the added benefit of being extended an additional hour. Starting in November, Sunday’s Open gym hours will only be available to those with an open gym membership.

    The current hours for open Gym will be as follows:

    Monday- 9:00-10a. 11a-12 4-5:30p.

    Tuesday- 9:00-10a. 10:30-12p. 4-5:30p

    Thursday- 9:00-10a 10:30-12p 4-5:30p

    Friday- 9:00-10a. 11-12p. 4:30-5:30p

    Saturday- 11-12p

    Sunday- 10-12p

    This starts TOMORROW!

  • CFR Best of 2014 – Philly

    By Bill | In Blog, WOD | on April 30, 2014

    CrossFit Renaissance receives 2014 Best of Philadelphia Award

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