“Pyramid Double Helen”

Welcome to Saturday! Today we will get to perform a CrossFit Games Workout. We have done this one once before so remember to look back in your books to see the time to beat. We have some big changes in store at CFBC for the new year. All of them...

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Get to the Bar!

We have made it to Friday.  Its time to go to the bar!  Barbell that is (maybe the other bar afterwards).  Today we will work towards perfecting our Olympic clean.  If you are new to us and Olympic lifting this all be about technique and getting...

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Functional Assessment and WOD

This evening(Thursday) from 5-7 we will have Jay de Leon on site from The Duke Orthopedic Performance Center.  Jay is a fellow CrossFitter and good friend of ours.  He will be performing free functional movement assessments for CFBC athletes...

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A Jackie AMRAP

This morning(Tuesday) at 7 am we will have Jay de Leon on site from The Duke Orthopedic Performance Center.  Jay is a fellow CrossFitter and good friend of ours.  He will be performing free functional movement assessments for CFBC athletes.  The...

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Baseline

Happy Veterans Day!  Thank you to all of our military personnel for your sacrifices for our freedom.  There are several veterans at CFBC, make sure to thank them today. We are working our way through another cycle of overhead squats.  Today we...

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Pick a Partner and Crush it!

  Its time to partner up again and take on another awesome team wod!  Bring your partner or find one when you get here.  Choose wisely, you will have to carry them around. Workout of the Day (WOD) 11/9/13: 2 Rounds for time (Rest 2 minutes...

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