12 Days of Christmas

Hey guys! We got a real treat for you today. Some of you may remember this workout from last year, the 12 days of Christmas. This workout plays out just like the song. If you don’t know the song, the coach of your class will be more than...

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6 Sets and 1 Row

***We hope to see everyone at the CFBC Holiday Party on Saturday!  It starts at 7 pm at the Lennox Place neighborhood clubhouse(9210 Lennox Laurel Circle Raleigh, NC).  Check out the Facebook event page here for more info.*** Wednesday we saw a...

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What?! 70 Burpees! Yay!

*HAPPY BIRTHDAY COACH KIRK* We have had a bunch of PR’s and first time events this week.  The muscle up has become contagious.   Its time to put those skills you have been working on to use!  Steadily work through this one.  When you get to...

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Working on Positions and Skills

We have now run through all of the extra Olympic movements and position drills we will be doing this month.  Each week we will continue through the cycle.  Once you have done them, you will have a better idea of what weight to start with and...

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Heavy

Jay de Leon from Duke Orthopaedic Performance Center will be doing free functional movement assessments today from 8-12.  If you haven’t already had yours done try to get in during that time.  Its well worth it and free! Heavy thrusters and...

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Week 2

We are starting week 2 of our Olympic lifting bias.  Keep the focus on good technique and establishing power from each position. We would rather see you staying light on the weight and perfecting the movement.  Don’t worry, at the end of...

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Team Time

Start your weekend of right with an awesome partner workout at CFBC!  All of the movements are scalable so don’t worry if you can’t perform one yet.  We will team up at each class and go at it for 20 minutes of fun.  If you know...

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