I say “Hype”, I feel like some of you guys say “Hyped”, either way!!! This is my favorite video ever about the Open, its 10 years old now, and its certainly vintage, but it still gets me every time. Give it a quick watch then read on: “Prove to yourself, that you have improved yourself” Ok gang, we’re just a day away from 23.1 and over the past month, we’ve put out a ton of communication about what to expect. This post is gonna recap some of those and I’ll use links to previous posts and articles to fill you in. I’ll also throw out some new info you may not be aware of, lets dig in. “What is it?” – I live under a rock No problem, maybe you’re a new member or have never done the Open before. Here you go; To get all the details – check...Read more

Quinn grew up in good ole DELCO playing baseball and soccer. In high school he made a questionable decision to row and spend his mornings down at Boathouse Row. After 4 years of rowing, Quinn was off to Penn State where exercise in a gym was a distant memory. It took until 2021 for Quinn to finally work his way into Crossfit Conshy. He gets a good laugh remembering how badly the first fundamental class went and questioning what on earth he had gotten himself into! Here we are two years later and he is still here! He has really enjoyed his time as part of the Conshy community, it has been an absolute blast! Thank you for everything! Don’t miss out on Quinn’s custom workout on Tuesday February 21st! “Quinn” AMRAP in 20 Minutes Row 15/12 Calories 12 Deadlifts (135/95) 15 Air Squats 6 Hang Power Cleans (135/95) 6...Read more

By Travis Youngs We talk a lot about fitness and the philosophy of CrossFit within our community.  A lot of what we do is functional and is intended to keep us going long into our later years.  We know that constantly varied movement over different intensities allows us to move well and feel great day in and day out.  However there is a another layer that we vaguely discuss as a community, but it holds tremendous weight on how we feel after a tough workout or a series of heavy lifting.  Nutrition.  Without taking an absolute deep dive into the world of nutrition, we can simplify the conversation with one question.  Are you eating adequately to recover?  Whole, non processed, foods would be ideal post workout, but “Coach, there’s no way I can eat directly after a workout”. makes sense, and is totally understandable. This is also where a recovery...Read more

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.Read more

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 WhiteboardRead more