Blog

When Saturday December 2nd 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...
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James, Jim, Jimmy, Jimbo, Jimmy James Milton Bradley, whatever you call him, grew up down at the shore in Wildwood Crest where is first introduction to sports/athletics was fittingly surfing. With his dad pressuring him into more year long sports, he started playing soccer, baseball, basketball and played all baseball and soccer all the way through high school. (quit basketball sophomore year cause he was too short amongst the others). After growing up always on the move with sports and being active after high school attending Cabrini, he stepped back from sports (working out in general) and indulged in the typical “frat boy” college life, you know how it goes. It didn’t take until the 2020 COVID Pandemic to really restart his love for being active and working out when he decided to join CrossFit Conshohocken in October of 2020 and lost 60 lbs. in the process! After three years...
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Upcoming Training Phase Get ready for our next strength training cycle beginning on October 9th. This next 6-week cycle will center around the power clean, the push jerk and the front squat.  As with all our cycles, you will still see a full menu of CrossFit elements, we’ll just be drilling down on these three big lifts to accelerate progress. The strength cycle will be built on a 6-day schedule which will serve to rotate the days of the week in which we see each move.   We know that not everyone comes the same days each week, so this will help keep things interesting and hopefully give you an adequate dose of each element. October Benchmarks Housekeeping Changing Room Purge Gang, it’s time to give the changing rooms a deep clean.   This weekend we will be cleaning the changing rooms.  If you have anything that you left in there “long...
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Happy “Second Summer” gang, here is what you need to know for the rest of this month around the gym! Barbell Cycling continues through September. We hope that you’re enjoying some higher volume lifts and complexes.  The fun continues through September with BIG sets so chalk up, throw that hook grip, and hold on! September Benchmarks coming your way We kick things off with “Fight Gone Bad” this coming Friday! Member of The Month Congratulations to our September Member of the Month – Alyssa Fern! Don’t miss her custom workout coming later this month. About Alyssa; Alyssa has always found joy in movement and the therapeutic aspect of it. She started her journey at 4 years old in dance class where she would grow to find her passion for 16 years competing and traveling, ranking nationally in competitions across the country. She also competed in gymnastics, horseback riding, and figure...
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I’m not gonna say, Happy end of Summer, because we’ve got plenty left to go! Lots to announce here, so lets dig in! New Strength Phase – Barbell Cycling Our new cycle kicked off this week gang, I hope you’re ready for some volume lifting!  While our last few cycles have been framed by third party sources (NCFIT and Mayhem) our newest training phase has been constructed by our very own Travis Youngs.  You can expect to see lots of higher volume barbell complexes for the clean and snatch. (Think Monday’s clean work) As well as some sets of 10 for the push press and back squat.  Traditional strength training generally focuses on sets of 1,3 and 5 whereas this approach leans more towards hypertrophy and muscular endurance.  All great stuff that we all need!  That being said, we are an OG CrossFit gym, so you’ll have plenty of met-con...
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