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

October Member of The Month! John grew up in Hatboro, PA. He has always had a passion for exercise and loved building things. John focused on soccer and swimming growing up, and although he believes that soccer is the best sport in the world, he decided to stop soccer and fully commit to swimming junior year of high school, leading him to eventually swim at Drexel. John had a successful five year career at Drexel, making many friends and memories along the way. In high school, John’s swimming coach loved Crossfit and built Crossfit into their practice schedule three times per week. After finishing college swimming, Crossfit was the perfect thing for John to get back into. John can be found attending the 5:45 class. Outside of the gym John works as an application engineer in the world of HVAC. In his free time you can find John trying different...Read more