The marquee event of the year at most CrossFit gyms is the CrossFit Games Open.  It’s been going on since 2011 and each year has gotten bigger and better.  For some, yes, it’s a competition stage to qualify for the CrossFit Games.  For 99% of people, it’s a chance to prove that they have improved...Read More

Dan grew up in the best place on earth, DELCO. He played hockey and lacrosse throughout high school and then club sports in college. After college and moving to Conshy, Dan was complaining to his brother in law about how he goes to the gym and doesn’t know what to do. His brother in law...Read More

With Christmas and New Years in the rear view, it’s time to get the ball rolling on our new training cycle, and it’s going to be a good one.  Starting Monday 1/15, we’re off and running, here is what to expect. Focus Elements Back Squat 10 Rep Max Pushing and Pulling Gymnastics Sprint Capacity –...Read More

Don’t miss Becky’s special Member of The Month workout on Tuesday, 12/19 Becky grew up in Rochester, NY in a competitive household (fun fact- she’s a triplet!) She competed in cross country and track & field in high school and college and set the school record for the indoor 3k at RIT and lead the...Read More

TJ grew up on the mean streets of Blue Bell and played basketball all his life. After graduating from St. Joe’s Prep, he went on to Johns Hopkins University, where he scored 996 career points and still hears it from his teammates, who offer to loan him 4 more points every alumni weekend. A few...Read More

When : Friday November 3rd through Friday December 1st How it works : Let us know you want to bring a friend in for a FREE workout any Friday this month, and we’ll hook em up! Just email “[email protected]” so we can send a waiver and save them a spot in class. Everyone knows that...Read More

When Saturday December 2nd 9:30am -12pm Where – CFC Who – You, and all gym bros and besties “Power Hour” is CrossFit Conshy’s annual in-house Competition.  Unlike most competitions where the elite athletes hold innate value, this unique design opens the playing field for everyone.  This competition won’t come down to experience and ability alone....Read More

James, Jim, Jimmy, Jimbo, Jimmy James Milton Bradley, whatever you call him, grew up down at the shore in Wildwood Crest where is first introduction to sports/athletics was fittingly surfing. With his dad pressuring him into more year long sports, he started playing soccer, baseball, basketball and played all baseball and soccer all the way...Read More

Upcoming Training Phase Get ready for our next strength training cycle beginning on October 9th. This next 6-week cycle will center around the power clean, the push jerk and the front squat.  As with all our cycles, you will still see a full menu of CrossFit elements, we’ll just be drilling down on these three...Read More

Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September. We hope that you’re enjoying some higher volume lifts and complexes.  The fun continues through September with BIG sets so chalk up, throw that hook grip, and hold on! September...Read More