Stronger, Faster, Healthier Orders


We’re going to place a group order for SFH supplements. SFH has changed their order policies and made it so that we only need SIX bags of product (mix and match, any flavor/style) to place an order! 

Why supplement? If you’re like most CrossFit athletes, you’re probably working very hard and not getting the nutrition you need to support your efforts. SFH supplements are a great choice because they’re all natural and relatively inexpensive. SFH has standard whey protein (Pure Whey), post-workout protein (Recovery) and standard pharmaceutical-grade fish oil (SO3 Fish Oil). They also carry fish oil pre-mixed with vitamin D3 (SO3 + D3), which is very useful in the winter when you don’t get a lot of sun. Two other new products, Fuel (pre-workout) and Push (protein mixed with MCTs and apple pectin) are novel approaches to supplementation that may fill a void for many people.

If you’d like to order, please complete the order sheet below. We need 6 bags and/or 6 bottle to order, at a minimum. Orders are due by next Friday, October 17th at 0930am.

SFH Order Sheet

WOD 10.10.2014

Coach Jacki at Will WOD for Beer.

Coach Jacki at Will WOD for Beer. Photo by Becky Bucci.


Close-Grip Bench Press: 5,5,5+ (add weight based on last week’s max set)

Deadlift: 1×5+ (add weight based on last week’s max set)


7-minute AMRAP:

5 Deadlifts (no mixed grip)
10 DB Renegade Row + Push Up

RX: 60% work set weight, 25/15
RX+: 70% work set weight, 35/25
Scaled: 50% work set weight, 15/10

Post results to Wodify.

CFDV Ladies Night: Les Mills and Liquor is next Thursday! Join us at 7PM for a super awesome time!

Top 13 Nutrition Lies That Made the World Sick and Fat

WOD 10.9.2014

Chris Pennington clean and jerks 305# at Will WOD for Beer.

Chris Pennington clean and jerks 305# at Will WOD for Beer. Photo by Becky Bucci.



Muscle Up
Squat Snatch

RX: 135/95

Scaled: 5-3-1 reps…
or CTB Pullup+Ring Dip (1:1 sub)
or MU Transition to Ring Dip/Hold, 95/65

Post results to Wodify.

Read about Amanda Miller, whom this WOD is named for.

CFDV Ladies Night: Les Mills and Liquor is ONE WEEK FROM TODAY! Join us next Thursday at 7PM for a super awesome time!

Upcoming Events: October & November 2014


It’s October! That means there’s a crap-ton of awesome fall stuff happening, and most awesomely…our semi-annual CFDV Spirit Week and Homecoming Dance! Get into the spirit and check out everything else that’s happening below:

October 11: Unite Fitness Decathlon in Newtown, PA; Rookie Rumble at CrossFit Aspire in Cherry Hill, NJ

October 15: CFDV Nutrition Workshop

October 18: Step Up Philly CrossClimb WOD at CFDV – preview the workout for the CrossClimb Challenge; Team SuperFit Philadelphia at CrossFit King of Prussia

October 18 & 19: Mountain Melee Team Comp and Masters Comp at CrossFit POCONO – held at Barley Creek Brewing Company!

October 25 & 26: Mayhem on Marshall at CrossFit Lancaster – the 25th is individual, 26th is team!

Week of October 26: CFDV Spirit Week and Homecoming Dance! 

  • Sunday: Field trip to SkyZone at 2PM – sign up here!
  • Monday: Rolf (row golf) Outing – wear your golf attire.
  • Tuesday: Twinning Tuesday – find a partner and dress alike.
  • Wednesday: Jersey Day – rep your favorite team’s jersey or dress like someone from Jersey.
  • Thursday: Crazy Socks Day – CrossFitters love socks! Show us your best ones.
  • Friday: Halloween Costume Day – dress to survive the Zombie Apocalypse WOD!
  • Saturday: The Big Dance! Join us at the gym at 7PM for drinks, tunes, and our always-popular photo booth!

November 1: GORUCK Light Philadelphia; Ghouls & Gals Team Comp at CrossFit Proven in Exton

November 15: Lumber Games 2014 at Paul Bunyan CrossFit

November 16: Second Annual Step Up for Special Olympics

November 22: Stache Showdown at CrossFit Center City (partner competition); Fights at Forman at CrossFit Apex (team comp)

December 6: 5th Annual Redemption WOD at CrossFit T1

Have anything to add? Please sound off in the comments and let us know what you’re doing! 

WOD 10.8.2014

Johnna Healey PRs her clean and jerk at Will WOD for Beer with cheers from Coach Jacki.

Johnna Healey PRs her clean and jerk at Will WOD for Beer with cheers from Coach Jacki. Photo by Becky Bucci.


Push Press: 5,5,5+ (add weight based on last week’s max set)

Front Squat: 5,5,5+ (add weight based on last week’s max set)


3 minutes of 30/30 DB/KB Push Press

Perform push presses for 30 seconds, and then keep them locked out overhead for 30 seconds.

RX: 15/10
RX+: 20/15
Scaled: 10/5

Score is total reps.


3 minutes of 30/30 KB Goblet Squat
Perform goblet squats for 30 seconds, and then sit in the bottom of the squat for 30 seconds.

RX+: 35/26
Scaled: 18/10

Score is total reps.

Post results to Wodify.

CFDV Nutrition Workshop on 10/15 at 6:15 pm


If you’re looking for some guidance on what to eat, need a refresher, like to nerd out on nutrition, or just like the sound of my voice, I’m going to be running a 45-minute nutrition workshop in the office at the gym next Wednesday (10/15/14) at 6:15 pm.

This workshop will cover the basics of nutrition, including what to eat to lose body fat, get healthier, and increase your performance. There are no super secret diet plans, magic pills, or crazy protocols. Everything that will be discussed is rooted in eating real foods that will make you look, feel and perform your best.

Anyone can attend. The workshop is FREE for CFDV members and $10 for non-members.

CFDV Members, please sign up in Wodify if you plan to attend.

WOD 10.7.2014

Help yourself to some delicious VitaCoco after your next WOD (in the CFM fridge)! It makes you big and strong!

Help yourself to some delicious VitaCoco after your next WOD (in the CFM fridge)! It makes you big and strong!


Starting at 0:00

1/2 DT

5 rounds of:
7 Deadlift
5 Hang Power Clean
3 Push Jerk

RX: 135/95
RX+: 155/105
Scaled: 75/55

Starting at 20:00

1/2 Murph

Run 800m
50 Pullups
100 Pushups
150 Squats
Run 800m
(reps broken up however you want)

Scaled: Cut the workout in half.

Each workout is scored separately for time. Post results to Wodify.

WOD 10.6.2014

CFDV Athletes left to right: Gordon Marshall, Kevin Belza, Amy Wintz, Isha Alibey, Jay Mensack.

CFDV Athletes left to right: Gordon Marshall, Kevin Belza, Amy Wintz, Isha Alibey, Jay Mensack.


10 minutes of handstand progressions.


Take 5 minutes to work up to a heavy set of 3 (3 reps in the Right hand. Then, 3 reps in the Left hand) in the Turkish Get Up. The same weight must be completed in both hands to count as your heavy set of 3.


Main Site Monday – CrossFit Football September 30th, 2014

Complete 5 rounds of:

5 Power Snatch
10 KB Box Step Ups (20″/16″, one KB in each hand)

RX: 95/65, 35/26
RX+: 135/95, 53/35
Scaled: 65/45, 26/18

If you’re going to go to Paris, you’ve got to do some parkour.

October Workout Plan

Picture 1Guys, I’m really excited for October. The weather is getting cooler. The leaves are changing, and this month is going to be monumental.

There is so much happening at CFDV this month: The Hunt for Overhead Squatober, Spirit Week (culminating in my favorite themed-workout to date), and the unveiling of the new team event for the Step Up For Special Olympics CrossClimb Challenge that we are apart of again this year. All the things!

The overhead squat is a movement that many of us struggle with. It’s also a movement we don’t do very often. In October, we’re going to change that. This month the hunt is on. The Hunt for Overhead Squatober will involve daily work on the overhead squat by either practicing the movement, working on your mobility and stability, or doing the actual movement in a workout.

Rob and I are involved again with the CrossClimb Challenge portion of the Step Up For Special Olympics event, and we’re going to debut the newly added team workout at the gym on Saturday, October 18th. For those of you not familiar with this event, the CrossClimb Challenge is a CrossFit workout followed by a stair climb race at the BNY-Mellon Center in Philadelphia on Sunday, November 18th.

The newly added feature to the challenge this year is that you can compete as either an individual or as a team 4 (2 men and 2 women). Our very own Chris Foehl and Jay Mensack came in first place and third place in the RX division last year and Amy Babiak and Lori Mulhern took first and second place in the Scaled division. CrossFit Delaware Valley raised the most money out of all of the competing gyms. The event as a whole raised twice a much money as the previous year, and I got to have two breakfasts. So, it was a pretty awesome day for everyone. Come on out to the gym on 10/18/14 to try out the workouts and get involved in the challenge!

Also, Rob and I are planning on making a short video for the interwebs calling out other area CrossFit gyms to join in on the challenge. We want to get a bunch of people in on the video to jump around and make some noise. Details on that to come.

Mark your calendars for CFDV Spirit Week – A fun-filled week of great workouts, theme days and gym events.

Sunday, October 26th: CFDV does Sky Zone – Gym outing to Sky Zone in Glen Mills, PA. This is happening.

Monday, October 27th: CFDV Rolf Outing – 18 holes of row golf. Wear your golf attire.

Tuesday, October 28th: Twinning Tuesday – Dress the same as someone else at the gym and work out together.

Wednesday, October 29th: Jersey Day – Wear your favorite team’s jersey. Or, dress like someone from New Jersey. Your call.

Thursday, October 30th: Crazy Socks – CrossFitters love wacky socks. Your socks say “Bacon” on them? I love bacon! That’s so Raven.

Friday, October 31st: Halloween – Come workout in costume for the greatest themed workout ever created, and my personal favorite: Zombie Apocalypse.

Saturday, November 1st – CFDV Homecoming Dance – Spirit week ends with a homecoming dance at the gym. Yes, we’re those people. Either way, it’s a fun party at the gym.

October 2014 Programming

WOD 10.3.2014


Amy Wintz during CFDV Ninja Warrior.

Monster Mash #9

Start at 0:00
5-Minute Partner AMRAP:
3 Power Snatch

Start at 10:00
5-Minute Partner AMRAP:
3 Toes to Bar

Start at 20:00
5-Minute Partner AMRAP:
3 Power Cleans

Start at 30:00
5-Minute Partner AMRAP:
3 Pullups

All reps are done as I go, you go. All barbell reps must be touch and go.

Each workout is scored separately as total reps completed by each team.

RX: 85/55, 95/65
RX+: 115/75, 135/95, CTB Pullups
Scaled: 55/35, Hanging Knee Raise, 65/45, Ring Rows

Post results to Wodify.

The 4th Annual Will WOD for Beer is TOMORROW! The fun starts at 4PM. There will be NO AM CrossFit classes, so come get your drink and fitness on with us!