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Programming Update – February

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As a community we’ve made the switch to NCFit for our gyms programming.  Check out the detailed write up that you’ll get every month. – Team CFA February’s Programming Focus A-SIDE February’s specific focus for A-SIDE will revolve around the General Physical Skill of…ACCURACY! Accuracy is often misunderstood…it’s not just hitting wall ball targets (although…

Programming for Balanced Fitness

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We believe in a few things – balanced fitness, progressive overload, and variation between volume and intensity.  This boils down into four-week blocks of programming that focus on a handful of movements or workout formulas. Generally, we alternate between low rep and high rep strength training to move between volume and intensity.  In a cycle…

Veterans Day 2018 Hero WOD “Armistice”

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Veterans Day has been observed since 1954 by the U.S. and its origins date back to Armistice Day 1918, which marked the cessation of hostilities on the Western Front in WWI. Veterans Day preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor…
What Muscles Make up Your Core?

What Muscles Make up the Core

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Photo Credit: Charlotte Agenda When you hear the word core you probably think of your rectus abdominis muscles, otherwise known as a “six pack,” but your core is made up of many more important muscles than that. In fact your core is made up of numerous types of muscles all working together to help you…
crossfit b side in bedford nh

B-Side Proficiency Test

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The reason for this test is simple – to protect all of the participants at our gym.  For a lot of us this is our second home.  We all want to feel safe and watch others around us being safe.  Since the B-Side is typically un-supervised we think meeting certain requirements to work out on…

Skills, Foundations and Humility

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  Headstand developed after years of discipline, training and core strength Given the new upcoming skills, supplemental work and competitor geared training programming coming up, Coach (Officer) Dan brings up some very good points to keep in mind: Lets call it humility training. Build the base before the roof and walls. These principles seem to…

9.29.2015 WOD – Welcome Tanner Bennett!

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TUE SEPTEMBER 29, 2015 9.29.15 – WOD Yoga – Tuesday Nights @ 7:30PM!!! View Public Whiteboard Warm-up Metcon (No Measure) Run/Row ~2 Min 10 Push Ups 10 Ring Rows x3 Mobility Weightlifting A1: Close Grip Bench Press (3×3.  across.  more weight than last triple.) Close Grip Bench Press – Hands no more than 16 inches apart (unless you…

Training Update – The End of 12 Weeks

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If in a casual conversation post-WOD or as you entered the gym, I told you how many personal records (PRs) we’ve had over the last 12-week training cycle, you would look at me with disbelief.  You’d tell me I was lying. But somewhere in your head you’d start thinking about all those days where people were…

CrossFit Teens is Back

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Great news! Our teens program is back in action. If you are interested in getting your teen to be a fitter version of themselves — this is the program for you. It’s great for athletes and non-athletes alike and focuses on balanced fitness across 10 different categories. The ideal ages for the program are 13-17.…
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