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

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...Read more

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...Read more

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...Read more

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.Read more