Recommended Equipment for CrossFit

If you’re new to CrossFit, you may have wondered if you need any specific equipment to participate? The short answer is NO. You can ‘do CrossFit’ with regular athletic clothes and plain sneakers. However, there are a few pieces of personal equipment that will really enhance your experience. Read onwards for our [short] list of recommended equipment!

Lifting Shoes

Weightlifting shoes are the most important piece of personal equipment, because they actually improve your performance! These special shoes are designed with a elevated, non-compressible heel that tilts your ankle forward, allowing you to achieve better positions for upright movements like the squat and jerk. And they’re super stable, which will allow you to ‘grip’ the floor and use your hips, legs and arms to work more efficiently.

New lifting shoes start at around $90 and can be found at web suppliers like Rogue Fitness. My advice: get the cheap ones to start. You won’t wear them that much and they last a LONG time. If you really get into Olympic Lifting or hit the lottery, get the $200 ones.

For all of your other CrossFit workouts, any regular athletic shoes will do. You DON’T need to get Reebok Nanos or Nike Metcons - literally any comfortable shoe will work. That said, if you’re going to spring for a pair of shoes specifically for non-lifting CrossFit WODs, get ones with a low, flat heel that allow you to feel the ground when you squat.

Wrist Wraps

In case you weren’t told, your wrists are gonna take a beating doing CrossFit. Overhead movements like the Press, Push Press and Jerk all put the wrist in flexion, and this position can be troublesome for new lifters. And don’t even get me started on Overhead Squat wrist position.. ROUGH.

While you’re conditioning your wrists, get a pair of Wrist Wraps. These are pretty cheap and can be tightened and loosened quickly between sets. After the workout, they roll together and can be chucked right into your gym back. Pro Tip: write your name on yours. 50% of our members have these Rogue wraps and if you leave them behind, I won’t be able to tell yours apart.

Jump Rope

Using someone else’s Jump Rope is like wearing their underwear. Just get your own! Jump Ropes are typically sized to the user - i.e. the handles should come up to between nipple and shoulder when pinched under one foot. If the sizing is even a little bit off, it’ll screw up your rhythm for Double Unders. You need consistent length to ensure the spin is the same each time.

If you’re a Jump Rope beginner, I recommend a thicker cable than the ‘speed ropes’ you see on our wall. The thicker cables allow you to ‘feel’ the rope as it spins and will get you into more advanced moves quicker. That said, thicker cables are heavier and it’s nice to have a thin cable once you get the timing and ‘wrist drive’ dialed in. I personally like this brand of Jump Ropes and tell my new clients to order the ‘Elite’ cable with the ‘Ultra’ as an extra for the future.

Annnd, that’s it. Of course, there are other things, like lifting belts, hand grips and knee sleeves. But if you’re looking for the essential pieces, the above list will cover you for most situations.

Interested in giving CrossFit a try? Schedule a free workout with us today!

Transformation Tuesday - Mike Jones


Have you seen Mike Jones lately? He’s half the guy he used to be! Combining CrossFit with a rigorous nutrition plan has enabled Mike to lose 28 pounds. Additionally, he’s seen performance improvements in the gym and overall, feels much better.

When asked about how he did it, Mike commented that he ‘focused on hitting my workouts as hard as I could and eating within my macros. It was tough to break the habit of eating whatever I wanted, but it got easier’. Using a macro-based plan was the right choice for Mike, as it allowed him to be very specific about his daily goal. That said, Mike had to keep reminding himself that ‘this transformation was a lifestyle change and not something that happens over night’.

When asked about his support system, he immediately gave credit to his girlfriend Jen Taylor (also a CFDV member): ‘Jen was my biggest support. She cooked and weighed all of our meals on Sundays so that we had everything ready for the week. It also helped to have others doing it together to keep everyone accountable. Having my friends and family compliment and notice my weight loss really kept me motivated!’

Mike’s advice? Play the long game: ‘One bad meal won’t make you fat and one good meal won’t make you healthy. If you put in the work and have a positive mindset, you will get the results that you want!’

Congratulations, Mike!

10 Years Strong

Many of our local affiliate friends are in their 10th year of operation this year. To celebrate, we’ve banded together with three other suburban CrossFit boxes (KOP, Apex and Generation) to bring you the ‘10 Years of CrossFit’ WOD and party! Hosted at CrossFit KOP on Saturday, October 13th (10am start), this event is for all DelVal members. We’ll do a fun, scalable WOD and then have a ‘get-to-know-you’ party in Aimee’s gym. After the gym, we’ll walk across the street to the Conshohocken Brewing Company in Bridgeport to celebrate with food and drinks.

Oh, and we’ve invited a special guest: CrossFit HQ’s Dave Castro! Dave is the director of the CrossFit Games and will be hanging out with us.

I’d love to get a big group from DelVal to attend this fun, free event! If you’d like to participate, please visit this link to register for a time slot for the WOD. This will be scalable, non-competitive and for everyone.

Link for WOD registration

If you’d like a t-shirt, please complete this order form by Thursday, October 4th. $20 for any style.

Link for Event Shirt

NOTE: You don’t need to order a t-shirt to participate. Nor do you need to participate to order a shirt.


Repost from CFDV Athlete Jason Roberts' Facebook:

'Today, I had the honor of introducing our friends Richard and Jennifer Joco to the geneticists, laboratory scientists and clinical leaders at CHOP who helped save their son, Kaleo, from a rare form of leukemia. My friend and colleague, Chris Foehl, and his wife Lauren have raised THOUSANDS of dollars in Kaleo's name to benefit CHOP research and development. Days like today are what life is all about. ♥️'

Many CFDV athletes will be participating in the CHOP Parkway Run this Sunday, raising money for childhood cancer research done at places like CHOP. Want to participate or donate? It's NOT TOO LATE. Follow the link below and we'll see you on Sunday!

Philadelphia Union CrossFit Day & Women's WOD

Our friends at the Philadelphia Union are throwing a very special day for CrossFitters in the Philly area. On October 10th, CrossFit athletes are invited to attend the Union match for discounted tickets ($40 for WOD participants (ladies only) and $30 for companion tickets). The event includes a tour of the facility and special perks for WOD participants.

Interested in signing up? Click this link for more info —>

CrossFit Throwdown.jpg

Transformation Tuesday - Jacki Ford

Here are before and after shots of our Nutrition Coach, Jacki Ford. Jacki began her CrossFit journey in 2010 with our CrossFit group classes. Over the next several years, Jacki gained a ton of strength and work capacity, but couldn’t ‘break through’ to the next level.

Once Jacki realized that her nutrition was the limiting factor, she made a complete lifestyle change. She began prepping meals in advance and cut out processed foods. She was smarter about her carb choices and limited alcohol. All of her nutrition choices were ‘mindful’ and although she had occasional treats, she was able to maintain a consistent approach that led to a 50lb weight loss!

After reworking her nutrition, Jacki saw an immediate change in her body composition, which led to better performance across the board. The weight loss allowed for more intensity, which translated to better fitness results. If you’ve seen Jacki lately, you know that ‘she works out’!

Congratulations, Jacki!