Ok gang, we’re just a few weeks away from the start of the 2024 CrossFit Open. This post is gonna recap some important items we’ve mentioned and offer some new info as well. “What is the Open?” – I’m new here No problem, maybe you’re a new member or have never done the Open before. Here you go; To get all the details – check out this article Sign up officially for the CrossFit Open It’s not too late to sign-up for the official CrossFit Open, or the Intramural Open. If you want to be on an intramural team – just tell any coach and we’ll add you to the free agent list so you get placed on a team. What team am I on? This Saturday after classes, the official 2024 Draft will take place. Captains have been selected and if your name is on the board, you will be placed...Read more

The marquee event of the year at most CrossFit gyms is the CrossFit Games Open.  It’s been going on since 2011 and each year has gotten bigger and better.  For some, yes, it’s a competition stage to qualify for the CrossFit Games.  For 99% of people, it’s a chance to prove that they have improved themselves!  And it couldn’t be more fun! To get all the details – check out this article Intramural Open – CFC Regardless of whether your sign up to do the official CrossFit Games Open or not, we still urge you to sign up our Free in-house Intramural Open.  This captures the most fun of the event and limits the pressure of registering, submitting scores etc. It all starts with you registering for our Intramural Open by signing up on the white board at the gym (starting January 31st). As registrations roll in, we will divide everyone...Read more

Dan grew up in the best place on earth, DELCO. He played hockey and lacrosse throughout high school and then club sports in college. After college and moving to Conshy, Dan was complaining to his brother in law about how he goes to the gym and doesn’t know what to do. His brother in law then talked him into giving CrossFit a chance. So he went home and googled “CrossFit near me” and stopped in the gym the next day. Two and a half years later and Dan still enjoys the workouts, learning new movements, and the great community!Read more

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