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

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...Read more

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...Read more

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...Read more