Speed is Good

Today the focus is on speed and technique.  The weights will remain light and I want you to move fast.  Speed is everything in Olympic lifting.  However, don’t let the thought of being fast make you impatient causing early pulling or...

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Go Long!

The metcons have been somewhat short this week.  Here is one that will take you a little longer to work through.  It is good to hit lots of different time domains in the course of your training.  This one is longer for us, in the short amount of...

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Learn Something New!

The down and up portion of the push press is the most critical part.  Many times we see athletes dip or drive incorrectly which usually results in a missed or poorly excuted lift. Stay focused on dipping straight down and exploding straight back...

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Monday Squatting and AMRAPing

Thank you to all of you who have already signed up to volunteer at the Throwdown in the Triangle in September.  We still need a few more volunteers, so if you are free Saturday(9/7) or Sunday(9/8) we would love to have you.  This is a great...

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CrossFit Games Event: 2007

Today we will perform the exact same workout that CrossFit Games athletes did in 2007 and this year. The fact that we can perform a games workout here at CFBC is a testament to the universal scalability of CrossFit. We look at some workouts and...

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Push Press and Skills

We continue our Wednesday skill sessions today with some great ones. We all got a little pistol work on Saturday and we will continue to build today. One we have not trained very much is the GHD sit up. This is a great core building exercise when...

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Volunteer

Athletes, sorry for the late post this evening. We had a huge spike in our team registration for the Throwdown this afternoon. It is now sold out, YAY! We ended up allowing 10 more teams in than originally planned. This means we need more help to...

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