Harbor Stone Construction Company

We’re excited to announce Harbor Stone Construction Company, LLC is the first official Corporate Partner of CFKSQ! 🤝
Harbor Stone is family-owned, extensively experienced in general contracting, and will transform your home or business into a space you will love to be. With customer service at the forefront of their values, timeliness, professionalism, and satisfaction is guaranteed. Whether you’re looking to renovate or build, Harbor Stone Construction will prove why they’re a leader in the industry. 🛠
The CFKSQ Corporate Partnership Program is a network of local small businesses striving to foster health and wellness within their organizations.
Employees of Program Partners can receive a nutrition challenge, a team building workout, and discounted CFKSQ memberships; Partner Organizations sponsor events held at CFKSQ throughout the year.
Thank you, Harbor Stone Construction!


The ability to control movement in a given direction or at a given intensity, in other words, means to assert control and respond with immediacy.
It takes the right mix of explosive power, strength and stamina, as well as coordination and agility to respond with immediacy, but we also train those domains to develop accuracy. And the best way to improve your accuracy? Practice.
So next week when we work on the Snatch, consider the amount of accuracy you need to be able to hit the lift in the perfect spot for it to be successful. When you’re frustrated because you “just can’t figure out this lift,” remember the only way to improve is to practice!

Kennett Square

Last week’s #WorkoutoftheWeek was named after our favorite hometown, but it didn’t feel quite as good as we feel about the town itself! 🥴
You knew you were in for it after just one round, but there was no need to prolong the discomfort. “Kennett Square” taught us how to push through the tough times, both physically and mentally (just like we did in 2020)!
📷: Kenta Photography

Congrats on Four Years!

You’re never too “old”, too “out of shape”, or too “fragile” to try CrossFit.
In fact, if you consider yourself any one of those things, give it a shot. We can’t wait to hear how much younger, fit, and stronger you feel even just after the Fundamentals program. 👊🏼
Also, we love Mandi and her annual chocolate covered pretzels just as much. ♥️ Congrats on four years!!
Oh, and…Fundamentals first! 👇🏼

2021 Nutrition Challenge

Our simplest challenge yet is making its debut right in time for that “heavy” feeling you have after Christmas! Eat your veggies, drink water, and find that you can still enjoy the things you love right along side that. 🍎🥦🍺🍪
Sign up in Wodify Rise here! 👇🏼
Simply put, strength is the amount of force your muscles can apply to an object, but how much effort are you putting into building your own strength? Are you pushing yourself to move well and lift heavier or do you lean towards complacency with your current strength levels?
Lifting the same weights over and over loses it’s benefits over time. It causes a plateau that inhibits your ability to get stronger. If you find strength to be an afterthought in your fitness hierarchy, consider the fact that strength loss is essentially what puts people in nursing homes! Being a well rounded athlete, which very much includes strength, increases bone density, fights disease, and promotes a stronger immune system.
📷: Kenta Photography

Three P’s

Permanence, perseverance, and persistence in spite of all obstacles, discouragements, and impossibilities: it is this, that in all things distinguishes the strong soul from the weak.
▪️Thomas Carlyle▪️
📷: Kenta Photography

Happy Birthday Coach Sharon!

Happy Birthday to the coach who’s never letting us slack off – Sharon! 🎉 We can only hope your day is full of excitement and, of course, a classic jorts appearance at some point!


Operation Help a Hero

A tree full of generosity!🎄
Our community raised over $1800 for Operation Help a Hero with 61 gift cards that will be dispersed to area families in need this holiday season. Thank you to everyone who helped make a difference!