Get to Benching!

I was talking with a competitive powerlifter the other day that was impressed with the fact that we bench press at CFBC.  Many CrossFit boxes do not program bench press for various reasons.  We believe that it is critical to a properly balanced...

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Wod 6-25-13

Great job on the Monday squats!  Today’s wod you will have a 400 meter run buy in before starting 5 rounds of push jerks and box jumps.  Make sure to finish both movements with your hips open and fully standing.  The push jerk can be a push...

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Strength Change

Congratulations to our newest Foundations graduates!  They will be joining us in the regular wods this week.  Thanks for making them feel at home and welcoming them in! This week we are changing the strength program slightly.  We will be starting...

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Move your Body

Remember the Saturday schedule has changed.  Wods at 9 and 10 am.  11-12 Free Community Wod or open gym for CFBC members.  Today’s workout is a great body weight wod that has been around CrossFit for a long time.  We have had a rough week...

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Olympic Clean

Today we will be spending some time working on our Olympic clean.  Experienced members will build up to a 1 rep max.  Those of you that are new to these lifts we will be focusing on the positions with light weight.  It is important to learn these...

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AMRAP

AMRAP: As many rounds/reps as possible.  Think about your last AMRAP.  Did you truly do as many reps as possible?  Did you only work until the required time and not to a goal for your reps?  This happens a lot with these wods.  Make sure today...

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Opportunity Awaits

This is our final week of push press.  The opportunity awaits you to crush your last 1 rep max!  Remember the sequence: dip, drive and press.   After the push press spend some time getting comfortable climbing the ropes and perfecting your...

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