Blog

Congratulations to Nick, our July 2023 Member of the Month Don’t miss out on Nick’s custom workout next Tuesday 7/24/2023 Nick grew up very athletic. He started swimming and playing baseball when he was 4 years old. It wasn’t until college that he decided to focus on swimming. He was on the Division 1 team at Drexel University for two years until he decided to hang up the goggles and start doing things he is more passionate about. For the next two years during college, he found a liking for bodybuilding. But after a few years, he want to switch to something that was more fun and also gave him that competitive feeling that swimming gave. That is when he decided that CrossFit would be the perfect fit at the beginning of 2022. Thanks to Nicholas Molineaux (another member), he found CrossFit Conshy. Since joining Nick has never been happier...
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Happy Monday, gang just a little bit of housekeeping to get out to you today.  First, I’m happy to announce that we’re upgrading our communication channels.  The gym is going through a growth phase right now, and we want to centralize communication so that we can respond to you and get information out quicker and more efficiently.  Since this email is kinda boring, and really just about communication, here is a picture of Emma and Lauren sharing a laugh, they had to communicate to make this happen, so there – its relevant!! Phone Contact:  the gym’s old number 215-873-1049 has been phased out and removed from the website. Our new number is 610-756-9399.  You can call and text this number, and it’s monitored by myself and Coach Travis for now, with Sara M jumping in soon to help. We also had a text hotline 610-609-8382, this was the number that...
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Gina grew up in an active (aka competitive) family, jumping around between sports with her sisters until until she found herself swimming and playing water polo through high school. In college, not fast enough to swim for Penn State, Gina decided to try as many random activities as possible, picking up racquetball, ballroom dancing, and scuba diving. Fast-forward through a failed company softball league, Gina decided to join Vanguard Gym and found the team comradery she had been missing with their CrossFit and Brazilian Jujitsu program. When it was time to move back to PA, she packed up her Notebook and officially joined CrossFit Conshohocken. It felt like home in no time with the welcoming and supportive CFC community, helping to set crazy goals and accomplish them. Gina looks forward to many more years of dancing between sets, rapping during metcons, and having fun while fitnessing.
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Each year for Memorial Day we host an Event here at CFC called “Murph” or officially “The Murph Challenge”.  “Murph” is a Hero workout, performed in the honor of Lt. Michael P Murphy, who was killed in the Kunar Province of Afghanistan in 2005.  Since we opened in 2013, we’ve hosted this workout to honor his sacrifice and the sacrifices of all service men and women killed in combat.  In addition, it’s been a great event for our community bringing us all together in the spirit of Memorial Day for a great cause and a great workout.   How to get involved;  Go to the official TheMurphChallenge Site and register, you’ll be asked to make a donation, but you’ll be registered as an official participant this way and receive a tee shirt and or hat.  Show up and participate – you don’t have to donate to honor the workout and...
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Ladies Night – Last Call Calling all CFC Ladies! It’s not too late to show up for tomorrow night’s Ladies Night!  The event starts at 6:30 pm and will be hosted at 818 Renel Rd in Plymouth Meeting.  Just about 10 minutes from the gym.  Here is a link to the flyer and all the details. https://pp.events/a8AeLxnn May Programming Focus May kicks off our 5-3-1 Wendler Cycle starting with a test of our Back Squat/ Deadlift/ Push Press. We will then take those numbers and plug them into Wendler and look to make some progress in 6 short weeks!  In our gymnastics, we will continue to develop our high skill pulling and pushing movements while also layering in accessory work to help improve our strength and stability! Of course, we will continue to focus on overall aerobic conditioning and keep building our engines going into the second month of this...
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