Congrats “Big E”, we’re looking forward to your custom workout this Monday 11/28. About Ernie; Ernie is a lifelong fitness Enthusiast, as well as a lifelong hockey player. His hockey road started at the age of five When Ernie started skating. As he progressed up through the hockey ranks, It became clear That more strength and fitness. Could improve his hockey. His hockey road took him all over the eastern half Of the US and Canada. ultimately. Ernie played NCAA division 3 hockey at SUNY Buffalo. While training for hockey Ernie was doing CrossFit moves before CrossFit was even invented. Ernie continues to play senior hockey two to three times per week. Once his college hockey career was over. Ernie turned his attention To more serious weight training and fitness. He competed as a natural bodybuilder in multiple competitions throughout his. 20s and 30s. Not long after, he became certified...Read more

Coming out of Main Event “Tag Team” we will start out with 2 shooters. Shooter Event 5 The Rat Race This event will require 3 participants per team – any gender. At the call of 3-2-1 GO, the first athlete will bear crawl 160ft, they will tag the lunge athlete, who will do the same and the 3rd athlete will finish with the handstand walk portion. First team to complete this relay race wins! Bear Crawl 160ft (down and back) Lunge Walk 160ft  Handstand Walk 160ft  Shooter Event 6 Muscle Up Face Off This event will require 2 participants per team – 1 male and 1 female. At 3,2,1 GO all four contestants will begin an AMRAP for :90 on Max Ring Muscle-Ups (2 each)  The winning team is the team with the highest total. Main Event 4 “Stealing Home” At 3,2,1 GO, the first of 5 athletes will begin,...Read more

Main Event 1 “Denali” 10 athletes per team – any gender combination, both teams competing head to head for time. At the call of 3,2,1 GO. Athlete # 1 (for both teams) will begin their double unders. Once 100 are completed Athlete 2 can begin wall balls, when they finish athlete 3 will begin their row. This workout will continue in this fashion until athlete 10 has completed 100 double unders. Athletes 5 and 6 will complete back to back sets of 10 bar muscle ups. Shooter 1 “Speed Ladder” Each team will send 1 male athlete and 1 female athlete to the ladder as dead lifters. Each team will also send 1 male and 1 female as clean(ers)? Well, people to do the cleans. At the call of 3,2,1 GO, the 1st dead lifter will have :90 to get as far into the ladder as possible. Dead-lifters complete 3...Read more

November is here!  Let’s look ahead at what’s on tap here at the gym. Monthly Focus:  This month we’re getting after everyone’s favorite pulling movement – the Power Clean!  We’ll be hitting this movement from all angles, gang.  3 position cleans, hang cleans, and even split cleans, well not split cleans, those get a little sketchy.  We’ll pair that up with something we can all use work on – the Handstand Push-up.  Progressing these movements will be a lot of fun, and they’ll come into play with this month’s benchmark workouts too! With “Power Hour”, and the official start of the Holiday season being here we’ve modified this micro-cycle a tad.  This cycle will run from November 7th through December 5th.  Power Clean work – alternating Monday and Wednesdays Handstand Push-ups – Alternating Wednesday and Fridays Benchmarks for the month “Breaking Bad” – 11/4 Power Hour – 11/12 – What’s...Read more

When Saturday November 12th 9:30am -12pm Where – CFC Who – You, and all gym bros and besties “Power Hour” is CrossFit Conshy’s annual in-house Competition.  Unlike most competitions where the elite athletes hold innate value, this unique design opens the playing field for everyone.  This competition won’t come down to experience and ability alone. This competition will be won by the team with the best strategy and the most camaraderie.  Everyone on the team gets to “play” and your team has decide who to use, and when to use them to come out on top! The way the power hour works: Each member of your team is a resource, it’s up to your team to determine when and how you use each individual member.  Know your team, be creative and with a little luck, you may be the one team standing when the dust settles… Team Formation: The Power...Read more