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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Friday Training

This has been a great week of CrossFit!  We have seen everyone exceland improve while attendance has been through the roof.  Keep it up!  We love coaching you guys and seeing everyone succeed.  Today during our Olympic lifting training we will...

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Get out and Run!

Their is an old saying about the weather in North Carolina…”If you don’t like the weather today just wait until tomorrow.”  It looks like this will be the case for today.  74 degrees in December is awesome!  We have no...

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Clean and Jerk and Skills

We are into our second day of Olympic lifting bias.  Today the focus will be on the clean and jerk.  Here is an explanation from Coach Burgener on how to approach these days; “Begin with loads that allow you to perform the entire set...

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Wittman

It is time to take on another hero wod.  Remember, these are all tough, long wods.  They are designed to be just as much mentally challenging as a physically challenging.  We ask you to consider the challenges faced by the brave individuals that...

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