Order up some Pumpkin lattes, bust out the hoodies and get ready for a chill in the air!  October is here. Monthly Focus: October brings us an all-new micro cycle – get hype!!! We’ll be drilling down these next four weeks on Bench Press and Toes to Bar.  With the bench press, we’ll bring a key horizontal pressing movement to the forefront.  This movement transfers into push-ups, dips, and handstand work, as well as builds tremendous stability for all overhead barbell lifts.  This strength element will certainly come into play in this month’s three shoulder intensive benchmarks too. Toes to bar will be our skill focus.  We’ll aim to increase capacity here, as well as overall efficiency in what seems to be everyone’s favorite gymnastics move. On Alternating Monday’s and Wednesdays in the month, we’ll be hitting the bench press.  Don’t miss out, these are more than glorified pump sessions....Read more

Gang, we’re looking to fill an admin role here at the gym. Are you looking for a side hustle? Some extra spending cash for something special, or maybe just to offset your membership dues? CFC has an immediate need for admin help. These roles are 90% remote, make your own hours and get paid. The role / roles we’re looking to fill involve things like checking in on missing members, taking pictures, being a point of contact for members coming out of fundamentals , social media, scheduling , retail etc. You can take on as much or as little as you’d like in most cases, and depending on that, you could expect to spend 2-10 hours per week on these tasks. The position requires no coaching and no cleaning! The only qualifications are, that you need to be tech savvy enough to use google sheets and have a friendly personality....Read more

September is here gang, and we’ve got a lot coming your way this month! Monthly Focus: For the next four weeks our mini-cycle focus will be on the Back Squat and Strict Pulling movements.  These are two elements of our macro improvement plan.  We’re really encouraging you all to be here on these training days, as we know you’ll see great results.  In fact, this month we’re tipping our hand and announcing part of the training calendar.  On Alternating Tuesdays and Thursdays* in the month, we’ll be hitting some type of back squatting.  If you show up these days, there is no way that you won’t get stronger! Back Squat – September, 1,6,15,20 and 27 You can expect to see strict pulling variations on Mondays and Wednesdays as follows. Strict Pulling – September 5,14,19 and 28 If you’re working on improving your hanging gymnastics, whether kipping, or strict, these days...Read more

September 2022 Member of the Month Did you know, that Tanya was the also the member of the month back in June of 2015? Whoa!!!! Tanya grew up in Saint-Petersburg, Russia. She was never into sports and winter PE (like cross-county skiing) was her least favorite subject in school (to the extent that her PE teacher was getting concerned about her future 😊) She moved to the U.S. in 2001. Fast forward to August 2014 when she noticed that growing older had some negative effects and decided to make some changes in her life. Her friend had been talking about his addiction to CrossFit for years and was a huge fan of Vinny and the CrossFit Thermal that Vinny had opened in Conshohocken. Tanya decided to give it a try. Somehow, she immediately fell in love with it and signed a contract right after her first 6 AM class. It...Read more