The 2023 Intramural Open is behind us, and it was a blast, thank you to everyone who participated and gave it their all.   Once again, this gym captured the spirit of the Open week after week creating some amazing moments, and gutting out grueling workouts in CFC style! In case you missed the next training cycle focus, here is a link to that.  And, just so you can anxious, here are the benchmark workouts coming your way! “Cindy” Week of 3/13 “Point Break” Week of 3/20 “Supersonic” Week of 3/27 The “Old College Try” As it turns out, people need to scale workouts on an individual basis no matter how many versions we offer.  We experimented with the whole “performance / fitness” workout format for a couple of months and we are now ending that practice.  At the end of the day, most of the “fitness” versions were just scaled...Read more

Get involved and participate with us at CFC! Here’s what you can do. Show up and participate in the WOD on Saturday 4/29 at 8am or 10am Register and participate officially for a $34 donationRead more

Hey gang, we’ve been dripping out a lot of communication lately and wanted to reel it in a bit as the month is coming to a close and we have a few things coming up. Our Oly cycle is now behind us and we have a nice fresh cycle of training to look towards over the next 9 weeks. Before we get to that, we have to round out the next 2 weeks of the Open. We still have 23.2 and 23.3 to look forward on the next two Friday nights – don’t miss out. Our next training cycle will begin after a quick buffer week coming out of the Open. Here is what to expect; Strength – Tempo Training + Wendler style lifting elements Skills – Strict Gymnastics work Conditioning – Longer Met-cons (18-24) minutes That being said, we’ll still hit our Oly lifts and our short sprint workouts...Read more

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