Requisite Fitness: East Falls

Save the date! 🗓
Join us for a RF holiday party on Wednesday December 21st at 6:30pm.
*There will be no class at 6:30pm

CCTC 2022 Holiday Toy Drive

Requisite Fitness is proud to work with the Children’s Crisis Treatment Center for their annual initiative to provide the children they serve with a holiday gift of their choosing. Not only does the Holiday Toy Drive bring joy to the children and families, but it communicates the powerful message that there is a community of people who care about their well-being.

RF has taken on 10 children’s “wish lists” (although we’re hoping to add to that).

You can choose to participate in two ways:

1. You can purchase the gifts directly. Bring them to the gym unwrapped, labeled with the child’s name, by December 9th and we will take care of the rest.
🧸 Please include batteries with toys that will need them.
🎁 Check your e-mail for the RF newsletter to see the spreadsheet with the information from each child.
🥁 Upon purchase of a gift, please indicate that it has been bought by writing your name in parentheses on the spreadsheet next to the item.

2. Additionally, if you would like to donate but do not have the time to purchase the gift, CCTC welcomes monetary donations as well. CCTC would then purchase the presents on your behalf. Here is the donation link https://secure.acceptiva.com/?cst=5f00c1

Congrats to RF athletes Ben, Dan, and coach Dallas (honorable mention to Noelle) for their 2nd place finish at today! Dan crushed his first comp and we are so proud! Way to represent RF 💪

Today we celebrate Veteran’s Day with a Hero WOD. It’s a simple act to show our veterans, both near and far, how much we honor and appreciate them and their selfless service — today and always. It is also a reminder and a chance to fight for our veterans and their families for the resources they need to build meaningful livelihoods after their service.

Attention RF community!
👯‍♀️👯‍♂️ Round up all your family and friends, it's your time to show them what we’re all about!
🗓 November 7-12 (excluding Saturday 8am strength class) will be “Bring a Friend” week.
📝 Just e-mail us ahead of time, we will have them fill out a form, and you can watch them fall in love 😍 ... or never talk to you again 🫣
😉 We think it's worth the risk!

Friday October 28
👻 All classes will be CrossFit Total programming.

💀 We do recommend you come in costume.

🎃 There will be a contest and winner for best costume.

🧟‍♂️ To qualify, you must wear the costume for all of your lifts.

•Bonus Staff Post•

[Social Media Shout Out]
Riley joined RF a year ago and and recently began managing RF’s social media. So if you see her taking your photo, don’t be alarmed. She *probably* isn’t a stalker.

Quick Facts:
Age: 30
Zodiac Sign: Sagittarius
From: Windsor, ON 🇨🇦
What’s Riley’s jam to PR to: Celine Dion - It’s All Coming Back To Me Now
What is a fun fact about Riley: She’s now a retired D1 collegiate tennis player, but still plays a mean game of pickleball

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[Kilodelphia Kudos]
Steve came on as the Kilodelphia Weightlifting Coach about 4 months ago. You might think you caught a sasquatch sighting, but it’s just Steve going from Kilo to the water fountain.

Quick Facts:
Age: 30
Zodiac Sign: Libra
From: Willow Grove, PA
What’s Steve’s jam to PR to: Sober by Tool
What is a fun fact about Steve? He doesn’t eat vegetables

Two very exciting updates!


1 - CrossFit Kids is back! Our 6 week program will run every Thursday night at 5:30pm from September 22 - October 27. $72 for all 6 weeks or $15 per class for drop ins. Email [email protected] to get started!

2 - Our regularly scheduled Thursday 5:30pm CrossFit class will take over Kilodelphia to provide additional weightlifting technique work. Still looking to get that CrossFit work in? Great! 4:30pm and 6:30pm class are still running normally. Feel free to sign up for one of those in addition to the 5:30pm weightlifting class to get in that extra skill work you always mean to do in open gym, but never seem to get to 😉

We hope you’ve enjoyed getting to know our coaching staff a little better! Without further ado, the reason we’re all here, RF Owner and Head Coach Micah.

Quick Facts:
Age: 42
Zodiac Sign: Virgo
What’s Micah’s jam to PR to: Country 🤠
What is a fun fact about Micah: Today is his birthday! 🎉

Who (or what) inspires you?
The RF community. Every day this community shows up for themselves and for each other. Interacting with our members makes me 1% better every day - as an athlete, as a coach, as a person.

[RF Staff Note]: Happy Birthday Micah! Micah works hard to keep this community thriving but makes it looks effortless. From working closely with staff to working directly with the members himself. There’s not a day that goes by that you won’t see Micah at the gym interacting with everyone who steps foot through the door. The awesome community at RF is truly a testament to how amazing Micah is. Micah’s birthday wish materialized a few days early this year, as he got to see so many members show up for Team Trevor to complete the Legacy of Hope PHL24. RF really is more than a gym. Please help us wish Micah a kick ass day today!
42 what it do 🎉🎉🎉

Jay started CrossFit in 2012 and joined RF 4 years ago. Jay truly embodies the GTL mentality - Gym To Life. Jay is all about having members master the functional movements that they’re actually going to use in their daily life. You may have seen him riding his bike to and from the gym this summer, but you may not have known it took him 13 miles to get there. Make sure you come to a Wednesday night class with Coach Jay (Wednesjays as they’re affectionately known as ‘round here) and get your GTL on.

Quick Facts:
Age: 30
Zodiac Sign: Leo
From: Jim Thorpe, PA
Occupation: High School Teacher

• What is your athletic background?
I grew up skateboarding, riding mountain bikes, and snowboarding in the winter. In high school I ran Cross Country and Track.

• What’s your jam to PR to? 🎶
Kickstart My Heart by Mötley Crüe

• What is a fun fact about you?
My facial hair changes with the season.

• Who (or what) inspires you?
Authenticity

• What is one CrossFit skill or lift you can do that you are proud of?
Burpees

• What is one CrossFit skill or lift you want to achieve or improve?
Toes to Bar

• Acid bath or Fran?
Acid Bath

Jess began her CrossFit journey 10 years ago and has been with RF for 9 of those years. Jess is one of our most knowledgeable coaches and can usually be spotted with her adorable training partner, Tuna 🐕

Quick Facts:
Age: 29
Zodiac Sign: Ta**us
From: Allentown PA
Occupation: Nurse

• What is your athletic background?
Soccer when I was a kid and through middle school then in high school I did track and field as a high jumper!

• What’s your jam to PR to? 🎶
Celine dion: that’s the way it is

• What is a fun fact about you?
Oh god I never know how to answer this. I am one of 6 kids? I guess that’s fun ish?

• Who (or what) inspires you?
Trevor Budny. A constant reminder to cherish your health and never stop pushing yourself.

• What is one CrossFit skill or lift you can do that you are proud of?
Clean 200lbs

• What is one CrossFit skill or lift you want to achieve or improve?
None. I have retired all “hard” movements :) but maybe handstand walking

• Acid bath or Fran?
I have no clue what acid bath is so Fran!

Coming in fuego - Coach Jackson. Jackson has been CrossF**ting for 8 years and officially joined the RF squad 7 months ago. Jackson knows how to pump up a class and bring the fun! On the count of 3-2-1 “Let’s party!” 🔥

Quick Facts:
Age: 31
Zodiac Sign: Libra
From: South Jersey
Occupation: Sales for Crispy Green & nutrition/personal training Here2health

• What is your athletic background?
Wrestling

• What’s your jam to PR to? 🎶
All me - Drake

• What is a fun fact about you?
I clean all the dishes and sink before I eat after cooking 🧑‍🍳

• Who (or what) inspires you?
Members that show up consistently just putting in the work to continue to improve who they are. Physically and mentally. It all goes hand and hand. That s**t fires me up 🔥

• What is one CrossFit skill or lift you can do that you are proud of?
365 squat clean

• What is one CrossFit skill or lift you want to achieve or improve?
I’d like to improve at warming up 🫠

• Acid bath or Fran?
Fran all day

Dad strength strikes again with Coach Mike Ravitch. We’re not joking either - check out his fun fact 👀 We’re sensing Sid the Kid is going to have many “wax on, wax off” lessons from both dad and mom! Mike started CrossFit 5 years ago and we were lucky enough to have him join RF 1 year ago.

Quick facts:
Age: 31
Zodiac Sign: Capricorn
From: Lafayette Hill, PA
Occupation: Consulting

• What is your athletic background?
Martial arts, weight lifting, tennis, distance running, all kinds of stuff 😃

• What’s your jam to PR to? 🎶
Tough one.. depends on the mood. Either Lying From You by Linkin Park or Since You’ve Been Gone by Kelly Clarkson… I know it doesn’t make sense but it is what it is.

• What is a fun fact about you?
I have a 2nd degree black belt in karate (and I’m not even the highest ranked martial artist in my house cuz Lizzy is a 4th lol)

• Who (or what) inspires you?
My wife

• What is one CrossFit skill or lift you can do that you are proud of?
Toes to bar because I do them so beautifully 😏 and squat sn**ch because it’s a really technical lift and I’m psyched every time I hit a good rep

• What is one CrossFit skill or lift you want to achieve or improve?
Squat… front and back… ugh lol

• Acid bath or Fran?
Acid Bath

You can catch Coach Sam in action on Thursday nights, but Athlete Sam is in the building most every day! Sam’s got that new dad strength and has been known to rock a croc with style🐊. Sam began his CrossFit journey 3.5 years ago and first stepped foot into RF 1 year ago.

Quick Facts:
Age: 31
Zodiac Sign: Scorpio
From: The Eastern Shore of Maryland
Occupation: Product Manager for a software company

• What is your athletic background?
High school sports: football, baseball, track. I have 3 brothers, so as a kid growing up we were always outside playing anything we could: wiffleball, backyard football, dodgeball, riding bikes (and jumping them off ramps), climbing trees, capture the flag, basketball, skateboarding, you name it we did it.

• What’s your jam to PR to? 🎶
:notes: Levels by Avicii

• What is a fun fact about you?
My wife and I just welcomed our son, Charlie, into the world!

• Who (or what) inspires you?
What inspires my overall health: the fear of getting diabetes/heart disease. I'm also extremely competitive so when in the gym im always trying to beat the person i was yesterday, and beat those I'm working out against :slightly_smiling_face:

• What is one CrossFit skill or lift you can do that you are proud of?
I could do double unders on my first try. It takes most athletes months or years to learn dubs, and I consider myself lucky/proud to have learned them so quickly. I place all credit towards my elementary gym teacher who made us do Jump Rope for Heart every year (iykyk)

• What is one CrossFit skill or lift you want to achieve or improve?
Ugh, everything? My strength, my oly lifts, handstand pushups, handstand walk, ring muscle ups, my stamina, my barbell cycling.

• Acid bath or Fran ?
I love short fast sprint workouts, so both!

Dallas began her CrossFit journey 4 years ago at RF - we got a lifer over here! Since joining RF, she has always been one of the first people to greet new members when they join the gym. Well this self appointed ambassador recently got promoted to Coach and now she *really* greets new members first, starting Day 1 in Foundations.

Quick Facts:
Age: 29
Zodiac Sign: Capricorn
From: Jersey
Occupation: Nurse

• What is your athletic background?
Jack of all trades, master of none.

• What’s your jam to PR to?
Emo forever playlist, gimme that brand new and the used .. IYKYK🎶

• What is a fun fact about you?
I only have one tattoo that I gave myself stick and poke style on the floor of my dorm room.

• Who (or what) inspires you?
My wittle family of course! I’m lucky enough in this life to have Danny boy who supports me endlessly in anything I want to try or do. Also my jailhouse pittie Myla girl 🐾🐾 was in the shelter for over a year and had the resilience to be an absolute queen! Oscar 🐈‍⬛ might not be the sharpest crayon in the box, but sometimes life has a way of working out. They remind me that no matter what’s in your past, it’s how you move towards the future. ADOPT DONT SHOP YALL!

• What is one CrossFit skill or lift you can do that you are proud of?
Handstand walks! Mostly bc 630 has designated themselves as a unit to improving them, so seeing the growth in everyone makes me happy!

• What is one CrossFit skill or lift you want to achieve or improve?
How much time do you have…. Definitely looking to improve my kip for those sweet sweet muscle ups! Also, general strength bc who doesn’t want to lift heavier at all times!

• Acid bath or Fran?
Uhhhhh yikes, ouch. Maybe Fran because it’ll be over quicker?

Starting off strong with the newest member of our coaching crew and the lead coach of our newly established Crossfit Kids class - Shannon. Shannon began her CrossFit journey 11 years ago and joined RF 2 years ago.

Quick facts:
Age: 27
Zodiac Sign: Cancer
From: Lansdale, PA
Occupation: High School Teacher

• What is your athletic background?
I started doing CrossFit in high school during the off seasons of Lacrosse and Soccer! I played lacrosse until I graduated high school and continued doing CrossFit on and off throughout college!

• What’s your jam to PR to? 🎶
Anything upbeat!!

• What is a fun fact about you?
I was born without my bottom two front teeth

• Who (or what) inspires you?
My mom because she’s been doing CrossFit longer than me 💕

• What is one CrossFit skill or lift you can do that you are proud of?
Handstand push-ups

• What is one CrossFit skill or lift you want to achieve or improve?
All kinds of muscle ups

• Acid bath or Fran?
I guess Fran lol

We know how busy the end of summer can get, so here’s a reminder to save the date 🗓
Labor Day pays tribute to the contributions and achievements of American workers.
As a tribute to our RF community and how hard each of you work inside and outside of the gym, we would love to celebrate all of you and your individual achievements post WOD!
Come join us for a hero WOD and then stick around and get to know someone new over bagels & banter following the workout.
As a reminder, there will only be one class on Monday Sept 5th which will be held at 9AM.
See you there 🥯

Wondering when the next CrossFit Kids class is?!?! Come out next Saturday, August 20th, at 10:30 am for our second CrossFit Kids Class!! Price is $15 dollars per kid! Find the link to register in our bio or go to
https://forms.gle/cUKwHbaDfHrYHDVm6

Big Shout out to the team, and all of his volunteers for throwing a great event. After 3 years, it was good to have you guys back.

Very proud of all our athletes for their efforts this weekend! You guys through down and it was a pleasure to watch al of you do your thing. Honored to have so many people come out and support as well. We had 3 teams and 12 athletes compete this weekend and couldn’t have asked for more. While competing isn’t everyone’s goal with what we do, its a great way to put all your time and effort to the test and see what you are really capable of doing. It was really fun watching all of you and especially those of you that PRed in some way. Some times you need just the right environment to bring something extra out of you.

This Saturday after class, come see how Podium Performance Care and Dr. Aidan focuses his assessments and treatments in this show-and-tell treatment session, exclusive to Requisite members.

Dr. Aidan uses a neurofunctional and biomechanics approach, assessing joints, nerves and muscles to understand how the body moves and functions. This allows for an understanding of not only injuries, but also root causes and reasons behind the injuries themselves. This creates long term solutions to pain, and enhanced performance for the athletes under Podium’s care.

This start directly after the 9am class finishes.

Introducing Requisite Kids!! Requisite fitness is excited to announce our very own CrossFit kids program! Come out on July 16 and try a free demo class with our CF Kids trainers and . Members and non members are invited to stay and watch. Click the link in the bio to sign up today!

Over the weekend our community experienced a great loss. Trevor Budny was not only a member of our community, but an extraordinary person to know. With a loud voice and a boisterous spirit, Trevor walked in the gym and would immediately begin cheering you on - whether he knew you or not. Trevor was passionate and a charismatic, natural leader. When he found something he believed in, he rallied all of us to join him. Whether it was a trip to the Crossfit Games, introducing our members to the Legacy of Hope Organization and the PHL24 charity stair climb, getting us on board with the “Mile-a-day” running challenge, or feeding us through Gorilla Nutrition or home-cooked meals -- when he found something meaningful, he shared it. Trevor also met his soulmate here and together Trevor and Laura set an example for the type of people we all strive to be: welcoming, enthusiastic, and loving - to everyone they met.⁠
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We are deeply saddened by the loss we share and will continue to feel. Trevor had such a remarkable impact on this community that his memory will be kept alive through all of us who knew him.⁠
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We share our deepest, sincerest condolences to Laura, Trevor’s family, and all of you who lost a great friend.⁠
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If you are interested in details regarding the upcoming service, please DM and we will make sure you are updated.

Your attitude determines your direction.

❤️🧡💛💚💙💜
Pride WOD 2022

🏳️‍🌈 Pride WOD 9:00am Saturday 🏳️‍🌈

Murph is meant to be a tough workout - but when your surrounded by a crew like this, it feels like anything is possible.

The whole squad out here 💪🏾

Happy Monday!
What are you waiting for? The ball isn’t going to hit the wall itself.