News & Events

July Foundations

July Foundations starts Monday the 7th!  We will get started at 7:30pm.  Contact us to reserve your spot.

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No classes Saturday (6/21/14)

Due to the large amount of our athletes competing at the Firestarter Challenge, we will be closed on Saturday.  Come out to Triangle CrossFit and support Team CFBC!

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May Foundations

It is time again to start a new round of Foundations classes!  May Foundations begins on the 5th at 7:30 pm.  Please contact us if you are interested in attending.

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April 12, Trail Run

Saturday, April 12th we will be moving the Saturday Wod off site!  Join us at Umstead State Park for a 5k trail run.  We will meet at 10:00 at the Sal’s Branch Trail head.  Let us know if you need directions.  Plan on going somewhere local for lunch and drinks afterwards.

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Body Composition Re-Testing

body comp assesment 3-17

Chris Eschbach will be back March 17 and 19 to re-test body composition for the nutrition challenge.  There are two sign up sheets on the whiteboard.  Nutrition Challenge participants will get first pick of the spots.  If there are any left non participants can sign up as well.  The cost is $10.

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April Foundations

April Foundation classes start Monday the 7th at 7:30 pm.  They will be held every Monday and Wednesday night for 3 weeks.  Contact us to reserve your spot.

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Athlete Profile-Robbie and Kaleena

This is the first of a new series profiling CFBC’s amazing athletes.  The first profile is on a couple that has made some awesome changes since joining us.  They are two of the friendliest people you will every meet.  Always positive and willing to put in the extra work to improve.  Robbie and Kaleena exemplify the community that is CFBC!

Robbie and Kaleena

What thoughts were running through your head right before your first foundations class started?

Kaleena: I hope I can survive it and I was scared of the lifting.

Robbie: I didn’t really have any worries and was pretty fear free. I started CrossFit at 240 pounds but I had always pretty athletic and I was ready to lose the weight. I’ll be honest though, I had zero faith in CrossFit.

When did you start doing CrossFit?

Robbie/Kaleena: 2013

What do you like most about CrossFit?

Kaleena: I like the high intensity, strength training and  sense of community.

Robbie: I like the sense of community also, and that everything is programmed for you. You don’t have to figure out what your going to do each day. You do the WOD and then you go home.

What is your favorite CrossFit movement?

Kaleena: Burpees, broad jumps and squats.

Robbie: Pull-ups, because I couldn’t do them when I started.

What is your least favorite movement?

Robbie: Snatches

Kaleena: Snatches and also double unders.

What was your most recent PR?

Kaleena: 105# clean and jerk

Robbie: 135# snatch

What goals are you working on right now?

Kaleena: Double unders, pull-ups, and push-ups with good form.

Robbie: Olympic lifting technique.

What were you doing before you found Crossfit?

Kaleena/Robbie: Running  and cycling some, otherwise not much. Schedule always dictated how we were going workout.

What is your favorite benchmark WOD?

Robbie: Cindy

Kaleena: Filthy Fifty

What is your occupation?

Kaleena: Elementary school teacher

Robbie: IT consultant

What is your favorite cheat meal?

Robbie: Pizza

Kaleena: Mexican

What has CrossFit helped you be better at in life?

Kaleena: CrossFit has helped me with running, I run a minute faster mile now. It also helps me stay dedicated to good eating choices and be goal oriented with my health.

 Robbie: Flexibility! I can now sit Indian style and definitely experience less aches and pains.

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Pull-Up Challenge Results and New March Challenge

crushed it

We asked CFBC to accumulate 10,000 pull-ups as a gym in February.  Well,  the results are in…. 17,152 times CFBC athletes pulled themselves from fully hanging to chin over the bar.  That’s right 17,152 pull-ups!  Crushing 10,00!  Amazing!!!

Here are the top 3 men/women:


  1. Rachel Ide-600
  2. Lynn Digirolamo-550
  3. J.C. Cummings-324


  1. Cameron “Manimal” Thames-1002
  2. Blair Nahm-1001
  3. Conen Morgan-810

March Gym Challenge:

We have a new challenge for you in March.  We all struggled through these in 14.1.  They are the cause of much frustration, welts on the skin and can make or break your workout.  You guessed it…Double Unders!  We want CFBC to accumulate 500,000 double unders in March.  Double unders only.  Single skips will not be counted.  It is time learn them.  Constant practice is what it takes.  Here is your opportunity to practice as Team CFBC.  Go forth and jump rope!

Here are a few tips from CrossFit legend, Chris Spealler

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CFBC Nutrition Challenge


The CFBC Nutrition Challenge starts Monday, February 10th!  This will be a 6 week challenge where participating athletes will work to improve their nutrition, body composition and fitness.  Prizes will be awarded to the most improved female and male.  Here are the guidelines for participants:

  • You will need to have a body composition assessment done.  The sign-up sheet is on the white board.  Monday is full but there are slots for Wednesday(2/12) in the evening.($10 cash/credit)
  • A “before” picture must be submitted.  CFBC staff can take these at anytime the week of the 10th.
  • You must perform the “test” Wod the week of the 10th.
  • The week of March 17th, all of this will be retested and the winners selected.

During this 6 week period,  you can choose to eat however you would like.  We have decided to go this route because everyone’s nutritional needs are not the same.  Life is full of  choices and we want you to choose to improve your nutrition.  You have to experiment and find out what works best for you.  Everyone has their own opinions on nutrition which may or may not be correct.  There is a ton of information out there on all types of diets.  With that being said, we have selected and distributed information on the ones that we find are the best options.  If you haven’t picked up this information it is on the table by the whiteboard.

Whether you decide to do Whole 30, Paleo, Zone or your own concoction, this will not be easy.  You have to commit to improving yourself over these 6 weeks.  Don’t give up.  If you fall off the wagon, pick yourself up and start over(or do a burpee).  You will need to plan out your meals ahead of time.  This is super important because it keeps you from grabbing whatever is close by which is usually not healthy.  Keep emergency rations of favorable goods just in case you get stuck.

Lastly, track your progress.  Just like we record our workouts with weights and times, you should have some sort of tabs on what you are putting in and getting out.  What did you eat today? How do you feel? How is your performance at the gym?  These kinds of things will help you to plan out a lifelong nutritional path beyond the 6 week challenge.  That is the ultimate goal.  Support each other just like in wods.  If you need advice or encouragement reach out to the coaches or fellow athletes that have already been through the challenges you face.  This will not be easy, but there is not doubt that you can do it!

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Valentine’s Day Partner Wod


Come out and join us the day after Valentines for a partner wod and potluck!  You can bring a partner or find one at the gym.  After the partner workout you can share/show off your favorite Paleo or healthy dish with all.  It all starts at 11 am.  See you there!

RSVP through the Facebook event page. HERE.

Valentine’s Day Partner Wod:

Option 1:

For time: (split up however you like)

  • 30 Partner Burpees
  • 100 Wall Balls(20,14)
  • 100 Pull-ups
  • 200 Double Unders(300 singles)
  • 4-20′ Rope Ascents

Then immediately start:

4 rounds:

  • 15 Thrusters(45,35)
  • 15 Kettlebell Swings(53,35)
  • 15 Box Jumps(24,20)

Option 2:

For time: (split however you like)

  • 30 Partner Burpees
  • 100 Squats
  • 50 push-ups
  • 200′ Broad Jump(4 lengths)
  • 40 Sit ups

Then immediately start:

3 Rounds:

  • 15 Thrusters(PVC)
  • 15 Kettlebell Swings
  • 15 Box Jumps/steps

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