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

CrossFit Conshohocken – CrossFit Level Method day 2 testing. This time we are going to do one of the components of your weightlifting levels with the power clean, and attack coordination and core endurance with Annie. Let’s attack it with a strong mind and body. View Public Whiteboard Power Clean (1-1-1-1-1-1-1-1-1-1) 1RM Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRead more

CrossFit Conshohocken – CrossFit Today we have a two piece workout where we can bring some accessory style lifting in. These lifts are important to do to help the small muscles of the joints that we normally overlook. The metcon is a heavy breathing workout. Simple yet effective. View Public WhiteboardRead more