Ok Guys, so last month we ran with a daily challenge of a 1k row a day to get everyone rolling again as gyms opened up post quarantine.  Thank you to everyone that participated in that challenge and we are proud of you all! Within that challenge, the inspiration for something greater was born.  The challenge for October will look a little different than September.  Post quarantine, a lot of us were returning to activity as usual (sorta).  For a lot of people however, the challenge to feed their families is still at an all time high due to layoffs. That’s where this challenge comes in.  We have partnered with Philadelphia’s own, Performance Meal Prep and Men of Excellence, based out of Norristown, to serve those families in need.  By donating any dollar amount that you can with the provided link, you are buying a meal that will be distributed...Read more

https://theoutfoundation.org/ You may have seen our announcement in the Facebook Group, but I wanted to get out some more details in advance of the event this weekend. The more folks we can get involved the better! We’re joining up with the OUT Foundation, and have registered a team for this weekends burpee-a-thon for National Coming Out Day. Head over to https://charity.pledgeit.org/t/d0m0iKYqYF and join the CrossFit Conshy fundraising team. On the site, you can read about a few different ways to raise money and awareness, you can sponsor yourself , someone else, or you can have others sponsor you as a participant. The donation is (can be) based on the performance you turn in at Sunday’s event. Now for the fun part…. The workout for the event is: AMRAP in 10 minutes Burpees We’ll be hosting this workout as part of our 9 and 10am classes on Sunday, we’ll have a...Read more

Mike Lanasa – Overall level Blue Here at CFC, one of our core values is growth. Of course that can mean many things, but one way we try to capture that and make sure we are always pursuing it, is the Level Method. Not every member was able to achieve an overall level last month, but that doesn’t mean we didn’t achieve growth. In just over 3 weeks we’ll have another opportunity to test our fitness and many more folks will get to achieve their overall level. In the mean time, and for those of you without an overall color, you’re still growing! Come in and get one step closer each day. Use the Level Method map to the best of your ability and work with a coach to scale to your level. Try not to get wrapped up in the anxiety that comes with testing, or missing certain days...Read more

Please join me in welcoming Steve Maze to CFC Gang! We’re looking to bring on an in house PT (physical therapist) slash mobility guru type person. We have an excellent candidate who is “in the family”, Steve Maze PT, DPT will be onsite this Sunday conducting FREE sessions for members. I’m looking for a few people to come in and try him out / provide feedback. If you have any nagging issues or problems with mobility you can come check out this service! Please comment below (on FB only) if you’re interested. Steve can wear mask during your session since it will be close quarters. For this Sunday, think 9-11 window, we can get specific as requests start rolling in and also pair this with our Sunday morning class times! Steve Maze is a Staff Physical Therapist for Novacare Rehabilitation in Bala Cynwyd, PA and a Sports Physical Therapist for...Read more

CrossFit Conshohocken – CrossFit We are going to smash this workout that has a great deal of snatching. Scale the weights or stay at the previous levels that you were able to accomplish with the movement. This is a heavy breathing style workout so be prepared for a moderate time domain (10+). View Public Whiteboard Chain Snatcher (Time) For Time 15 Snatches @95/65 15/12 Calorie Row 12 Snatches @ 115/80 20/15 Cal Row 9 Snatches @ 135/95 25/20 Cal Row 6 Snatches @155/105 30/25 Calorie RowRead more