Box Crawl

Today we will only have a 9am WOD. The Box Crawl will be swinging through Brier Creek at 10am. For those of you wanting to attend box crawl, the doors will open at CrossFit Sua Sponte at 8am. It will be $20 cash only. You will receive a wrist...

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Throwdown Flashback

Today we will be trying out two events from the Throwdown in the Triangle.  During events 1 and 2 athletes had 5 minutes to establish a 1 rep max clean and jerk.  They then rested a minute and began a 750 meter row for time.  We will be taking...

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No Weights Today

No barbells or weights today.  Just move your body!  Many times people will discount the body weight wod.  It is important that we can perform these wods just like a workout with Olympic lifts or heavy weights.  We truly believe in the constantly...

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Break out the Sled!

As many of you found out on Monday, 90% of your 1 rep max is very challenging for 3 reps.  You may have to drop down in weight or percentage.  This is fine because we are looking for maximum effort for 3 reps.  If you can only get 1 or 2 you are...

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AMRAP IT!

The AMRAP has become synonymous with CrossFit.  You mention that acronym and people either say “What?” or, “Oh you do CrossFit.”  The last couple of years the CrossFit Open has been made up exclusively of these type wods...

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Power through a New Week!

Welcome back to a new week!  We have a great week of wods planned.  Make sure to stay consistent and make your workout time an unquestionable part of your day.  Our most successful athletes do this and their results speak for themselves.  If you...

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“Nancy” in Nice Weather

The weather is finally changing.  We all love the summer and the warm days but it is nice to have the season changing and some cooler weather approaching.  This fall we have lots of fun events planned for CFBC.  Stay tuned for more details...

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