What makes a GREAT benchmark? You could say it comes down to personal preference, and maybe to a degree it does.  But at the end of the day, a benchmark should be a well-rounded test of all things CrossFit. In CrossFit we often talk about training to be a 3 headed monster.  Those three heads being strength, aerobic capacity, and skills.  Now, you can break these categories down even further, but this would be the broadest interpretation of what we strive for!  Of course, while we aim to improve these areas of fitness, we start to see the auxiliary benefits of that training, that’s what leads most Cross Fitters to reach their goals.  These things include – being leaner, having more energy, preventing injury and good overall health and biomarkers. So, with that in mind, lets create, and repeat benchmarks that target these elements and help you reach your goals!...Read more

CrossFit Conshohocken – CrossFit Starting the New Year off with a great commemorative WOD for a close friend of long time member, Mitch. While the details of his friends accident are kept close to the vest, we’d like to recognize today as an anniversary of sorts for a member who has always been there for our community. While today’s WOD can be considered a “for time” workout, whenever there is bench pressing , moving fast is not a good idea. The most important thing you can do is safely re-rack your barbell. The value of this workout is in its volume not in its speed. Lets aim to get it done with quality in mind, helping and spotting each other along the way. View Public Whiteboard Jackie Chan (AMRAP – Rounds and Reps) 10 Rounds for Completion or AMRAP in 35 Row 250M SA DB Box Step Overs (50/35) 2-4-6-8-10-12-14-16-18-20...Read more

2021 CFC Annual Holiday Party This year, we will be bringing the holiday celebration to Jasper’s West Side on December 11th, starting at 7pm. Gang, we will have the entire bar to ourselves this year, don’t miss out! Please feel free to bring your significant other, family members, and of course, your holiday spirit. Power Hour Photo Gallery Check yourself out! If you haven’t seen the new photo drop from Erin Murphy, take a quick look, these photos are straight FIRE!!!!! Use Code 1999 to download any shots you’d like for Free. Please tag us if you share, thanks! See The Album Join Kat for FREE Community Yoga on December 12th and 19th at 11amRead more

Hey Everyone, As Thanksgiving is quickly approaching, it won’t be long until we see jingle bells, cheesy hallmark movies, and everything turning merry and bright. While we are all grateful to share the excitement and thrill of the holiday season with one another, there are some less fortunate families out there that experience heavy stress and financial burdens during the holidays. Each holiday season, CFC strives to bring the community together and give back to those that are less fortunate. This year, we have decided to adopt a family from The Colonial School District. What does this mean?  While specific details are kept private, we understand that this family has reached out for help to provide gifts for their children who live and go to school right in our community. The family we have adopted this year is Family #169 and includes a five and an eight year old girl, as...Read more

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