July is in the rear view but Summer is still in full swing. Get ready, squad, we’ve got another month of sweaty workouts on tap!  Here is what’s going on around the gym… July highlights We retested “Breaking Bad” the last week of the month and everyone absolutely crushed it.  We had 8 PRs on the day.  One of which was from “Coop”, who flew through the workout in 5:47.  Coop said, “I didn’t think I could beat my old PR, or possibly go any faster.”  I’d also like to recognize, Jonathan “JT” Tan for putting in an incredible effort with a time of 6:39.  If that doesn’t impress you, you should know that the barbell in this workout is just about bodyweight for JT – pretty awesome! The week before we had “Holleyman” on the docket.  It was a big day for Jill A and Jamie, coming in with...Read more

It’s bittersweet writing this post, but its time for CFC to say goodbye to Coach Nick. Four years ago Nick, then a Temple student looking to intern and get his feet wet in the fitness industry joined the team. The first thing he said to me was “Thanks for seeing me, Mr Joyce”, and from that moment, he was hired! . From day one, Nick brought a work ethic that has been unmatched. A willingness to learn, tireless effort and a humble spirit made him the “main guy” here for years. You almost couldn’t come to the gym and not see Nick. His personality and hard work can be seen everywhere in this place. The fact that he put his blood sweat and tears into this community can’t be understated. We certainly won’t be as good without Nick, but we ARE this good because of Nick. . Nick is moving...Read more

Squad, we’re super lucky to be able to offer as much Open gym time as we do. The space is great for it, and the overwhelming majority of us use the space appropriately. I wanted to take a moment to just send out this quick reminder about the space usage. Hours. Please understand that we do have opening and closing hours, it shouldn’t be assumed that you will be permitted to stay in the gym when we are not open for business. Right now I’m writing this blog post and 3 people are lifting (its 2:45 in the afternoon), this is totally fine, and 100% acceptable. But, please don’t assume that someone will be here at 2:45pm everyday. While this is usually the case, it may not always be. Open gym is officially offered whenever the gym is open for business. While I have no desire to ask anyone to...Read more

How is your overhead press? Do you have limited range of motion, poor coordination of movement or pain with overhead activity. This workshop will help each of us explore available range of motion and what can be done to improve. Lets evaluate our movement and explore possible approaches to improve this fundamental movement. Sign-up hereRead more