Working the Position

Last Friday we performed the 3 position snatch.  Today we will do this with the clean.  The sequence we will follow is: Clean the bar from the floor, return to the hang position and take it to just above the knee, clean it,  return to the hang...

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“Cindy”

A few weeks ago during benchmark week we weren’t able to fit “Cindy” in.  This is one of my all time favorite CrossFit benchmarks.  Its all bodyweight so no surprises there.  In this wod you will spend 20 minutes working through...

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Never Forget!

As you go through your day and workout, take some time to remember that awful day in 2001 that changed all of our lives.  Take some time to honor the brave souls that where lost and the families that will never be the same.  Remember those that...

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A New Workout and Pre Wod Meals

We have had a lot of our athletes ask us recently about what and when to eat before a wod.  I believe that we all respond differently to times that we eat and amounts of  the different macro-nutrients that we consume.  The real answer to all of...

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THANK YOU!!!!!

As I sit to write this post, I don’t know how to start thanking everyone.  The Throwdown in The Triangle was amazing…but what was more impressive was the support of our athletes and friends.  The volunteers(judges and staff) worked...

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The Throwdown is Coming!

***We will be closed for all regular classes Saturday due to the Throwdown in the Triangle Competition*** This weekend we are holding our first competition.  “The Throwdown in the Triangle” will be a major event for CFBC with...

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Bench Press 5×3 and Such

It has been a while since we performed the bench press, so here are a few tips.  Once you have established an equal grip on the bar, (we will discuss grip further at each class) move it out over your chest and pull your shoulders into the bench...

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