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

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