Kelly and Erin Have you been interested in doing private training but haven’t made the dive intoit yet? Or do you have a friend or two that you want to train with? Well, here at CrossFitConshohocken, our “Buddy PT” program has been picking up a lot of steam. We’ve received a ton of questions about how to get started and figured it was time for a quick post. What: “Buddy PT” is 2-on-1 private training with a friend. This is still a 1-hour session tailored around what you and your friend would like to work on. That could be be strength related, a focus on Olympic lifting, or gymnastics work, you name it and we’ll help you reach your specific goals. Who: This program is aimed at folks who want to streamline an aspect of their fitness. While we believe that if you could only train either in a group...Read more

For our newbies out there, the CrossFit Open consists of 5 workouts spread across 5 weeks with the aim to find the fittest people in the world. This season, its a bit different with only 3 weeks open to the entire world, and additional workouts later for those that qualify. Last year over 230,000 people participated in the Open. This is a big deal in the CrossFit world, and for anyone who does CrossFit, it kind of comes with the territory. For the official and more detailed description of what the “Open” is, check out this article from the CrossFit Games site: https://games.crossfit.com/article/2021-open-global-celebration-why-we-do-crossfit/open I know many of you will ask yourself, “Why should I do the Open? There’s no way I’m the fittest in the world.” For 99.99% of us, that is true and finding the fittest is only a small part of what its really about. For us, its...Read more

For our newbies out there, the CrossFit Open consists of 5 workouts spread across 5 weeks with the aim to find the fittest people in the world. This season, its a bit different with only 3 weeks open to the entire world, and additional workouts later for those that qualify. Last year over 230,000 people participated in the Open. This is a big deal in the CrossFit world, and for anyone who does CrossFit, it kind of comes with the territory. For the official and more detailed description of what the “Open” is, check out this article from the CrossFit Games site: https://games.crossfit.com/article/2021-open-global-celebration-why-we-do-crossfit/open I know many of you will ask yourself, “Why should I do the Open? There’s no way I’m the fittest in the world.” For 99.99% of us, that is true and finding the fittest is only a small part of what its really about. For us, its...Read more

Winter 2021 CrossFit Conshohocken Nutrition Challenge This seasons nutrition challenge is set to kickoff, and we are excited to get you involved!  Using a completely different approach than in previous years, we aim to deliver results and create sustainable habits for you over the next 30 days.  As a thank you for staying with us throughout the restrictions and uncertain times that we faced in 2020, this challenge is offered to you, FREE of charge.  Participation: This is a limited participation challenge and open to just 40 members.  The reason for this is that we want to over deliver on one on one touch points and really help folks that WANT our help.  While this is a FREE challenge, it does require you to buy in to participate.  All participants must complete the CFC Winter Nutrition Challenge Intake Form.  In addition, you must schedule and complete an Inbody Scan at...Read more

by Steve Maze, DPT Throughout the course of your training, your shoulders are going to take quite a beating. I mean when you think about it, nearly every movement and exercise involve your shoulders in some capacity. Snatches, cleans, jerks, push-press, thrusters, overhead squats, front squats, and even deadlifts. Then there is all of the push-ups, pull-ups, muscle-ups, dips, rope climbs, inverted rows, handstand push-ups, and kettlebell swings. Even the friggin’ Erg and Bike require your arms. Therefore, I think we can agree that it is important that you take decent care of your shoulders if you want to continue training over the long term.  However, to do so doesn’t require some elaborate-complex-90-minute-mobility-workout regimen. All you need is an easy, simple, AND consistent routine.  I recommend using the following three-prong approach. 1.       Soft Tissue Work 2.       Stretching 3.       Prehab Strengthening Start with #1, Soft Tissue Mobilization (STM) Work. I’m not going to get into the boring physiology and exercise science behind what Soft Tissue Mobilization is,...Read more