Each year for Memorial Day we host a special event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed in the honor of Lt. Michael P Murphy, who was killed in the Kunar Province of Afghanistan in 2005.  Since we opened in 2013, we’ve hosted this workout to honor his sacrifice and the sacrifices of all service men and women killed in combat.  In addition, it’s been a great event for our community bringing us all together in the spirit of Memorial Day for a great cause and a great workout.   How to get involved;  Go to the official The Murph Challenge Site and register, you’ll be asked to make a donation, but you’ll be registered as an official participant this way and receive a tee shirt and or hat.  Show up and participate – you don’t have to donate to honor...Read more

Our April Member of the Month is Elizabeth Gaspari! Don’t miss her custom workout on Friday April 25th! Elizabeth grew up in Wyomissing, PA with her parents and two brothers. Growing up she played volleyball, basketball, cheerleading, track, and swimming. In highschool Elizabeth decided to focus on swimming and swam for Reading High School. At the begining of sophomore year, she picked up water polo and by her senior year she was named Best Player in the State of PA and ended her career with a narly black eye. She continued her swimming career at Penn State where she also recieved her degree in finance. She now owns her own financial planning practice helping over 250 families across the country increase their financial security. She fell in love with CrossFit after her swimming career ended in March of 2021 and has not looked back since. Her favorite part of CF...Read more

“Tell All Your Friends” isn’t just the name of arguably the greatest pop-punk / emo album of the 2000s, its also the mantra for the month of April at CFC.    This month (April) we’re bringing back “Bring a Friend Month”.  We love adding new members to our gym community and your friends and family members are the kind of people who we’d love to see here!  It’s very likely that if you’re a member here, you may be one of the more health conscious or fit-minded people within your inner circle. Let’s face it, you ARE that person.  So, next time you’re at Guppies with the squad, and a friend asks you why you’re so strong and oddly in shape for someone who still partakes in the “night life”, you can let them know about this opportunity.  Starting Tuesday April 1st, you can bring a friend with you to...Read more

Ian is Back!! Later this month on Wednesday 4/23 Ian Shadle, PT, DPT will be onsite offering free injury / issue assessments for all members. Sign up here and reserve you slot. Slots available from 5:00pm to 7:00pmRead more

Yoga for CrossFitters and using Props – by Kat Kosci It’s common knowledge that the body is comprised of larger muscle groups held together by smaller muscles and fascia (in simple terms). When faced with gravity, it’s the body’s natural defense to tense up and in many times it’s useful. Consider CrossFit, when performing a clean we use force to pull the barbell up and let gravity do it’s thing as we drop and tense the body to catch the barbell effortlessly in a squat position. Without the body’s strength in pushing back against gravity, we would fail the lift. We use scales and accessory work to strengthen and prep these smaller muscle groups and fascia to avoid injury and practice the movement as we move up in weight. Using strength to foster mobility can actually lessen flexibility and push the body closer to injury. Forcing the body into a...Read more