“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

This Wednesday 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

January 2025 Member of The Month – Ellie Ellie grew up in the Blue Ridge Mountains of southwestern Virginia. She played lots of sports growing up but at the age of 9 she quit everything so she could swim competively year-round. Thus, swimming became her life. After high school, Ellie swam at Drexel University in Philadelphia –– where she met her boyfriend and CFC member John. After finishing her undergrad degree and saying a sad goodbye to her time as a swimmer, Ellie knew she needed a new workout routine to keep her grounded as she started law school at Temple University. John had tried to convince Ellie to try CrossFit in the past but she had never seriously considered it. Finally, he convinced her to give CFC a try, so she did. Ellie hasn’t looked back since. Ellie has become a fiercely loyal member of the 5:45 morning crew....Read more

Congratulations Adrian and Julia!! Julia and Adrian grew up in small suburban towns outside of Boston, Massachusetts. They met in high school and started dating their senior year. Like many members at CFC, they grew up playing tons of sports. Julia spent her days playing volleyball and softball and continued to play both all the way into college. Adrian ran track and played basketball, soccer, and tennis through high school. When they said their final goodbyes to sports, they had varying levels of success bouncing around commercial gyms as they adjusted to their post-college lives. In July 2022, Julia and Adrian made the move to Pennsylvania after Adrian was accepted to attend Villanova University’s School of Law. They knew it was a risk to move six hours from home to a place they didn’t know anyone, but they were so excited to start a new life together. They have loved...Read more