Train like your life depends on it!

For the last couple weeks of this strength cycle we have been talking about the importance of positions and speed in the jerk.  We have repeated many of the same things over and over again to help it stick.  As the weight continues to get heavier...

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Coming Soon…

CFBC prides itself on doing everything it possibly can to improve our members’ fitness levels.  From carefully-planned programming using industry-leading equipment, to providing all the gear and supplements that enable you to perform at your...

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Begin the Week at CFBC!

Welcome to the new week!  The front squats are getting heavier.  Today we move up to 90% of our 1 rep max for 5 sets of 3.  Work on quickly coming out of the hole and really pushing your elbows high to stay upright and balanced.  Next week we...

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Hammer

Saturday’s are a great day to honor heroes! “A hero is an ordinary individual who finds the strength to persevere and endure in spite of overwhelming obstacles.” Christopher Reeve U.S. Army First Sergeant Michael “Hammer”...

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Position Yourself

***CFBC is now a Reebok wholesaler!  Even better news is that you will get 20% off of the first order we place.  There is a catalog and sign up sheet in the pro shop area.  Get in on the deals!*** About a month ago we did some 3 position clean...

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I Was Running!

No barbells, pullups or squats today.  Just run.  Fast!  There are many movements that we incorporate into CrossFit wods.  Everyone has one or two that they absolutely hate to see pop up.  Myself included.  Running seems to be one of those that...

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Jerk, Carry, Flip and Strike

This is week 2 of the jerk strength cycle.  If you missed last week don’t worry.  Just pick up today and keep rolling!  We are dropping the percentage of your 1 rep max to 70% for 5 reps.  Stay focused on keeping all 5 reps the same.  Set...

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