Attention all families of CFG. On Saturday, Dec 2nd from 2p-3p CFG is inviting all kids (old enough to follow directions and manage simple art projects) to come and have fun with Coach Jocelyn for the Holiday Arts Bazaar. The kids will work with Jocelyn for the hour creating some holiday themed a...

Please download and print (if you’d like) the schedule for the day.  Your coaches will have everything organized for you, so do not fret.  We will try and get ahead of schedule if we can, but I do want to have enough time between heats to make sure everyone is prepared.  Hope you are excited [...

Announcing the 2017 Fall Brawl Teams. 2017 Fall Brawl Teams

We are excited to announce our new partnership with Kettlebell Kitchen- a performance food brand! Meals crafted by classically trained chefs, Kettlebell Kitchen is an easy & convenient way to clean up your nutrition, recover faster, work harder, and have fresh meals delivered right to the gym. Fu...

The Red Cross Mobile Unit will be at CFG in the back parking lot TOMORROW — Saturday, Sept 16 from 9a-2p. Please consider donating! Whether it’s your first time or 100th time…. one blood donation can save 3 lives! Please call 1-800-RED CROSS (1-800-733-2767) or visit redcrossblood.org and enter:Â...

After qualifying for the Games I often get asked if I am excited and I always say “no”. The reason for that is there are still many weeks of training. I don’t like to look ahead because I don’t want to lose my focus. The end is here and now it’s time to get excited, […]

This summer we are excited to offer a bootcamp option for ANYONE interested in a great early morning workout. Please, share with family and friends. This is not a CrossFit class, it’s a bootcamp class that will be great for general fitness goals of weight loss, strength gains and core work. You d...

The CFG Summer lifting will consist of the following lifts and percentages.  It is imperative that the program is followed as is.  You will use 90% of your max as your training max for the Power Lifts and your 1 rep max for the Olympic Lifts.  If you miss a lift, please be sure to […]

Hello CFG! Looking to sign up for a 5K run? Save the Date: Saturday, June 10th. This year my school sadly lost our beloved principal, Nancy Doherty. Mrs. Doherty loved the arts and was a member of The Arden Theater in Philadelphia. She felt very strongly about exposing her students to theater. Ea...

A vital piece to training is making sure that the training stimulus (stress) that you are placing on your body in training is appropriate and the right intensity to elicit actual improvements in fitness levels and not the opposite. The GAS (General Adaptation Syndrome) model was created to diagra...