Gang, we’re pumped to bring you a fresh training cycle, “Ignite”, will start now (7.21) and run through the end of August. Let’s dig in… The cycle brings a renewed focus on Olympic lifting, strict gymnastics, and balanced strength development. We’ll continue alternating between A and B weeks to build variety while giving us consistency we can trust. This cycle also includes a linear Clean & Jerk progression leading into a 1-rep max test. Strength Elements Monday follows a Clean & Jerk linear progression, building toward a 1-rep max with an emphasis on technical consistency and progressive loading. Tuesday alternates between Toes-to-Bar strength and grip endurance on A weeks, and Weighted Pull-Ups on B weeks to improve strict pulling strength. Wednesday includes a skill/coaching focus into a met-con on A weeks, and dedicated Bench Press strength work on B weeks. Thursday rotates between Weighted Pull-Ups on A weeks and Core/Compression...Read more

We’d like to take this opportunity to say thank you to Coach Sam, as she will be ending her time here at CFC at the end of July. Sam has been a tremendous Coach here for the past 3 years. We will miss her early morning energy and professionalism. When Sam and I first met, I remember asking her why she wanted to join the Coaching team here at CFC, she said “I want to help as many people as possible.” I can say with 100% certainty that she has helped ALL of us! Whether it was bright and early on a Monday morning, or late on a Friday afternoon, I’m sure we’re all little better at this fitness thing because Coach Sam was here. I’m sure Sam will keep training hard, and spending time with “Other Sam” and Carson, and I hope that she pops in from time to...Read more

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