Saturday CrossFit

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...

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Pick it Up!

  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 for 7...

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Press Day

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...

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FlashBack

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...

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5k or Kelly…Your Choice

There are two wods to choose from today.  You can come out and run 5k with us at the Raleigh Run for our Heroes 5k or head to the box for a nice little benchmark wod named “Kelly”.  Either one will be fun and you will get a chance to...

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Pull, Balance and Snatch!

***If you are volunteering or on the team for the Raleigh Run for our Heroes 5k check out our Facebook post about this Saturday’s race*** Today we will be working on getting better at the Olympic snatch.  This will mostly be about technique...

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Fran is Here!

Its time to go up against the evil benchmark girl “Fran”!  We will take plenty of  time to get warmed up and prepped for this short fast burner.  A “fun” couplet of pull-ups and thrusters.  I am sure there will be lots of...

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