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

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...Read more

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...Read more

FIVE, THREE, ONE, GAINS!Strength and muscle building are two important aspects of fitness that many people strive to improve. While there are many different training programs out there, one that has gained popularity in recent years is the Wendler Strength Cycle. WHAT IS THE WENDLER STRENGTH CYCLE?The Wendler Strength Cycle is a training program designed by Jim Wendler, a former powerlifter and strength coach. It is based on the principles of progressive overload, which means gradually increasing the weight lifted over time to build strength and muscle. The program is typically done over a 12-week cycle, but it can be condensed to 6-weeks. WHY IS THE WENDLER STRENGTH CYCLE EFFECTIVE?Progressive Overload: The program is designed to gradually increase the weight lifted over time. This means that the muscles are constantly challenged and forced to adapt, leading to strength and muscle gains. Variation: The program focuses on three to four main...Read more