Blog

Ya know, its not against the law to be outside in less than perfect weather. This Saturday, let’s do something hard. Join Coach Nick in “Wissahickon Park” (known to the locals as, “back the crick”) for a 90 minute-ish ruck march. Rucking, also known as ruck marching, is a low-intensity exercise in which you add weight to your back (optionally) while walking or hiking. To perform a rucking exercise, simply add weight to a backpack before walking or hiking. Rucking can help you burn calories and build strength—more so than ordinary walks or hikes. When – Saturday January 28th at 9:30am Who – Members and friends of CFC Where – 301 E Northwestern Ave (Horse stables) The hike will be and out and back taking about 90 minutes total.
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Without further ado, here are the 2023 CrossFit Conshohocken Benchmark Workouts. For the newbs out there, these are the tests of fitness that we’ll be zeroing in on this year. You’ll see each of these workouts between 2 and 4 times during the calendar year. Once the Open Draft is over, we’ll throw this on the whiteboard. I’ve also attached last years whiteboard in case anyone wants to see it. Next week we’ll be releasing the timeline of appearances for these workouts, so you’ll know when to expect them.. _ _ _ _ _ 2022 Final Whiteboard
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With the Open less than 2 days away, here is a brief write-up on how Team Scoring will work. Remember guys, this is about having fun, stoking the community and taking on these tough workouts with friends. If you complete the Open workout on Friday during a class time, you’ll earn points for your team. In order to score the points for participating , you’ll need to submit the printed workout sheet, these will be handed to you when you arrive, so make sure you fill out a sheet and leave it behind after you finish the workout. Some weeks we’ll throw out some fun challenges for you to take on and earn extra points, like wearing your team colors, or participating in theme events. 2024 Intramural Open Scoring System This year we;ve upgraded the scoring system to make matters simpler.  No more wondering how old someone is or if...
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A culture where people simply “do the right thing” is what we’re all about, so help us out on these items gang. One of our Core Values is, “Do The Right Thing”. Its impossible to have a set of policies that cover what every little thing a coach or member could do, that fits with this. Frankly, we want to spend our time on fitness, not telling people how to behave. The vast majority of us are down with this idea and have always been. However, the gym has reached a level where we feel a gentle reminder could push things in a good direction for everyone. The goal of this effort is to improve the experience for every member. Chalk Prints Using chalk is part of CrossFit and we don’t ever want to be a chalk- free gym. That being said, no one wants to come into class and...
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We’d like to recognize , Rannveig as the January 2023 Member of the Month! Rannveig grew up in a small town in Norway, as a chubby kid who disliked sports and physical activity in general, thus avoiding it. But when she was closing in on 20, she wanted to get into the Police Academy, and got an incentive to get in shape. After that, physical activity played an important part in life, and she did a variety of sports like floor hockey, running, biking and strength training. When she moved to the US two years ago she started doing CrossFit, and has fallen in love with it. Where she used to love the feeling of “having worked out”, she now also loves the workout itself. That mostly because of the kind, fun and welcoming group of members and coaches at the gym, who make sure you get so much more...
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