With Christmas and New Years in the rear view, it’s time to get the ball rolling on our new training cycle, and it’s going to be a good one.  Starting Monday 1/15, we’re off and running, here is what to expect. Focus Elements Back Squat 10 Rep Max Pushing and Pulling Gymnastics Sprint Capacity – RPE 7-9 10 Rep Back Squat We chose the back squat 10 rep max as one element to shed the idea of strength training only for 1 rep maxes.  In CrossFit, and in life, it’s very rare that you must do something physically exerting only one time.  While training your 1 rep max is a great metric for overall strength, this variation will help us measure and improve, not only strength, but also muscular endurance, grit, and technique.  We also reduce injury risk this way, as well as dial back the anxiety of testing and...Read more

Don’t miss Becky’s special Member of The Month workout on Tuesday, 12/19 Becky grew up in Rochester, NY in a competitive household (fun fact- she’s a triplet!) She competed in cross country and track & field in high school and college and set the school record for the indoor 3k at RIT and lead the team to the NCAA XC championships for the first time in program history. After college, Becky continued running and qualified for the 2020 Boston marathon. However, covid had different plans and after the marathon was cancelled, Becky decided to switch gears and took a chance with trying out CrossFit. She’s been hooked ever since and loves building strength and learning new techniques everyday. She loves the class camaraderie and the opportunity to be as competitive as you want to be. CrossFit has made Becky realize that whether it’s running, lifting heavy, or hanging on a...Read more

TJ grew up on the mean streets of Blue Bell and played basketball all his life. After graduating from St. Joe’s Prep, he went on to Johns Hopkins University, where he scored 996 career points and still hears it from his teammates, who offer to loan him 4 more points every alumni weekend. A few years after college, TJ married his wife Jenn, moved to California where they welcomed their first Boxer puppy (Goose) to the family and enjoyed the sunny lifestyle. Since moving back to the area, TJ’s added three kids (Siena, Knox, and Sawyer) and recently welcomed another Boxer puppy to the family (Rooster). TJ found CrossFit Conshy late one night after watching the 2022 Games – with the help of a few motivational cocktails – and reached out for a drop-in visit. 100 texts from Vinny later, TJ found himself at the 5:45AM class and hasn’t looked...Read more

When : Friday November 3rd through Friday December 1st How it works : Let us know you want to bring a friend in for a FREE workout any Friday this month, and we’ll hook em up! Just email “[email protected]” so we can send a waiver and save them a spot in class. Everyone knows that the busy season for gyms is just around the corner. You’ll start to see more gym ads on your social media fees, hear pitches for 6 week challenges and “30 day shreds”, the push will be everywhere to kick off next year with a fitness routine. Everyone also knows that most people who join gyms in January quit by March. That’s why when CFC goes into growth mode, we look inward to find our newest members. Have you’ve been having a great time at CFC, getting great results too? Great, think of a friend who...Read more

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...Read more