By Travis Youngs We talk a lot about fitness and the philosophy of CrossFit within our community.  A lot of what we do is functional and is intended to keep us going long into our later years.  We know that constantly varied movement over different intensities allows us to move well and feel great day in and day out.  However there is a another layer that we vaguely discuss as a community, but it holds tremendous weight on how we feel after a tough workout or a series of heavy lifting.  Nutrition.  Without taking an absolute deep dive into the world of nutrition, we can simplify the conversation with one question.  Are you eating adequately to recover?  Whole, non processed, foods would be ideal post workout, but “Coach, there’s no way I can eat directly after a workout”. makes sense, and is totally understandable. This is also where a recovery...Read more

Ya know, its not against the law to be outside in less than perfect weather. This Saturday, let’s do something hard. Join Coach Nick in “Wissahickon Park” (known to the locals as, “back the crick”) for a 90 minute-ish ruck march. Rucking, also known as ruck marching, is a low-intensity exercise in which you add weight to your back (optionally) while walking or hiking. To perform a rucking exercise, simply add weight to a backpack before walking or hiking. Rucking can help you burn calories and build strength—more so than ordinary walks or hikes. When – Saturday January 28th at 9:30am Who – Members and friends of CFC Where – 301 E Northwestern Ave (Horse stables) The hike will be and out and back taking about 90 minutes total.Read more

Without further ado, here are the 2023 CrossFit Conshohocken Benchmark Workouts. For the newbs out there, these are the tests of fitness that we’ll be zeroing in on this year. You’ll see each of these workouts between 2 and 4 times during the calendar year. Once the Open Draft is over, we’ll throw this on the whiteboard. I’ve also attached last years whiteboard in case anyone wants to see it. Next week we’ll be releasing the timeline of appearances for these workouts, so you’ll know when to expect them.. _ _ _ _ _ 2022 Final WhiteboardRead more

With the Open less than a month away, here is a brief write-up on how Team Scoring will work. Remember guys, this is about having fun, stoking the community and taking on these tough workouts with friends. If you complete the Open workout on Friday during a class time, you’ll earn points for your team. In order to score the points for participating , you’ll need to submit the printed workout sheet, these will be handed to you when you arrive, so make sure you fill out a sheet and leave it behind after you finish the workout. Some weeks we’ll throw out some fun challenges for you to take on and earn extra points, like wearing your team colors, or participating in theme events. This year we’re adding raffles for participation as well as judging. You’ll receive raffle tickets for doing the workout, or judging and we’ll be pulling...Read more

A culture where people simply “do the right thing” is what we’re all about, so help us out on these items gang. One of our Core Values is, “Do The Right Thing”. Its impossible to have a set of policies that cover what every little thing a coach or member could do, that fits with this. Frankly, we want to spend our time on fitness, not telling people how to behave. The vast majority of us are down with this idea and have always been. However, the gym has reached a level where we feel a gentle reminder could push things in a good direction for everyone. The goal of this effort is to improve the experience for every member. Chalk Prints Using chalk is part of CrossFit and we don’t ever want to be a chalk- free gym. That being said, no one wants to come into class and...Read more