***CFBC is closed Saturday due to many athletes and coaches going to test their fitness at the Battle of the Boro. Sorry for any inconvenience.*** If you haven't noticed, we have added some more benchmarks to our leaderboard. They are all … [Continue reading]
This one promises to be an awesome challenge for Thursday! Buy in with a row and continue on with double unders, squats and pull-ups. Rest 3 long minutes and go after it again. Good times had by all! Workout of the Day 5/9/13: 2 rounds … [Continue reading]
***We will be closed this Saturday due to the large number of CFBC competitors attending the Battle of the Boro in Goldsboro. If you aren't competing, come out and support your friends.*** Today we finish up our bench press strength cycle … [Continue reading]
Today we will be going up against another iconic CrossFit benchmark girl. "Grace" was one of the original "girls" names wods. We last did this back in November. I am sure we will see those times crushed today! This is why it is important to … [Continue reading]
Here we go...deep breath, get under the bar, step back, weight in the heals, chest up, hips back, lower to below parallel, knees out...go! UP! UP! UP! Now ring that bell! Workout of the Day 5/6/13: Back Squat 1-1-1-1-1 Then, 7 Minute … [Continue reading]
We love Saturday's at CFBC! There is a little more time to play and get in some fun wods. At 10 we get to introduce new friends to CrossFit. Tell everyone about it and then bring them with you. See you there! Workout of the Day … [Continue reading]
Welcome to Friday! We have some heavy lifting in store for you. The deadlift is one of the most functional movements we do. How many times a day do you pick something up from the floor? Today at CFBC, you will only have to do it … [Continue reading]
Its time to run!...during the wod, not away. Its been a while since we have had a solid, longer running workout. Stay focused on a consistent pace throughout. Pick a weight for the power cleans that you can move through fairly easily to make … [Continue reading]
Its time to find a new 3 rep max bench press! We saw lots of pr's on Monday's 3 rep squat max. Lets keep that up today. It is super exciting to watch everyone getting stronger and faster! After the bench press we will be setting your new 500 … [Continue reading]
Over the next few weeks we will be repeating some workouts from last year. If you performed these and have a recorded time, treat them like a benchmark workout. This will be another great way to track your fitness improvements! Workout of the … [Continue reading]
