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...

CFG will host its annual Masters of the Universe competition for athletes over the age of 35 on May 6th from 8am to 5pm and we need your help! Sign up at the link below to volunteer at this year’s event…you’ll get a free t-shirt, lunch, a nice day with the CFG community and a […]...