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Triangle CrossFit

Family, training others to be their best and firefighting are my life.

Interests: CrossFit, Guitar, my kids, my wife, Jesus

Recent Activity

Friday, May 24th, 2013 As our spring strength emphasis draws to a close, we're looking forward to re-evaluating everyone's progress. We know not everyone could make every workout, but we're confident that unless you're very new to TCF, everyone will... Continue reading

Posted yesterday at Triangle CrossFit

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Never Say Uncle

Thursday, May 23rd, 2013 Workout of the Day Deadlift 5 @ 75% 1 RM 3 @ 85% 1+ @ 95% then (last done 9/19/12)... 10, 9, 8, 7, 6, 5, 4, 3, 2, and 1 rep for time of: Wall... Continue reading

Posted 2 days ago at Triangle CrossFit

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Wednesday, May 22nd, 2013 TCF Kids, both age groups, meet tonight. We're excited to work with our youngest athletes yet again! Parents, don't forget to send your child with some "brain work" for the end of class. There's a holiday... Continue reading

Posted 3 days ago at Triangle CrossFit

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Tuesday, May21st, 2013 Workout of the Day Press 5 @ 75% 1 RM 3 @ 85% 1+ @ 95% then... For time: 20 Chest 2 Bar Pull Ups 5 Wall Ball Shots (20, 14) 15 C2B Pull Ups 10 Wall... Continue reading

Posted 4 days ago at Triangle CrossFit

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Monday, May 20th, 2013 This is the final week of our latest two-phase strength building period. We can't wait to re-test next week and see everyone's new PRs. Push hard this week and don't settle for anything less than all-out... Continue reading

Posted 5 days ago at Triangle CrossFit

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Friday, May 17th, 2013 Workout of the Day Deadlift 3 @ 70% 1 RM 3 @ 80% 3+ @ 90% then... Tabata Mashup for 8 rounds of: Kettlebell Swings Squats DB Push Press Post heaviest load, number of reps, and... Continue reading

Posted May 16, 2013 at Triangle CrossFit

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Thursday, May 16th, 2013 Workout of the Day Bench Press 3 @ 70% 1 RM 3 @ 80% 3+ @ 90% then... 4 Rounds for time: 50 Double Unders 10 Thrusters (115, 75) Post heaviest load, number of reps, and... Continue reading

Posted May 15, 2013 at Triangle CrossFit

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Wednesday, May 15th, 2013 Workout of the Day 8 Rounds for time: 3 Squat Cleans (155, 105) 3 Jerks (155, 105) 10 Box Jumps (24, 20) 1 Bear Crawl - 50 ft. (25 ft down and back) Run 200m then,... Continue reading

Posted May 14, 2013 at Triangle CrossFit

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Tuesday, May 14th, 2013 It is, you know. Regardless of what your training goals are - conquering double unders, getting your first muscle-up, lifting heavy in the O-Lifts - you have to be willing to do more than just attend... Continue reading

Posted May 13, 2013 at Triangle CrossFit

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Monday, May 13th, 2013 TCF Kids ages 5-8 years meet tonight at 6:30. Parents, don't forget to send them to class with a "brain work" activity for the finish. Clean up, clean up, time to wipe your sweat up! Just... Continue reading

Posted May 12, 2013 at Triangle CrossFit

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Friday, May 10th, 2013 End of the week, again. Make the most of today and round out a good stretch of training. Workout of the Day Deadlifts 5 @ 65% of NEW 1 RM 5 @ 75% 5+ @ 85%... Continue reading

Posted May 9, 2013 at Triangle CrossFit

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Thursday, May 9th, 2013 Workout of the Day Bench Press 5 @ 65% NEW 1 RM 5 @ 75% 5+ @ 85% then... For time: 125 Double Unders 100 Push Ups 75 Kettlebell Sumo Deadlift High Pulls (55, 35) For... Continue reading

Posted May 8, 2013 at Triangle CrossFit

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Wednesday, May 8th, 2013 Workout of the Day "Nicole" AMRAP in 20 minutes: Run 400m Max rep Pull Ups Post number of rounds completed, number of pull ups each round, AND number of total pull ups to comments. We have... Continue reading

Posted May 7, 2013 at Triangle CrossFit

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Tuesday, May 7th, 2013 Workout of the Day Back Squat 5 @ 65% NEW 1RM * 5 @ 75% 5 + @ 85% then... 2 Rounds for time: 500 m row 20 Wall Balls (20, 14) 10 Burpees 20 Kettlebell... Continue reading

Posted May 6, 2013 at Triangle CrossFit

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Monday, May 6th, 2013 Another busy week is about to begin but don't let all of the other amazing things you have going on in your life get in the way of your CrossFit. If you haven't done so already,... Continue reading

Posted May 5, 2013 at Triangle CrossFit

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Almost Saturday

Friday, May 3rd, 2013 As many of you know, this is our "de-load" week. We will start fresh again on Monday with the next phase of our strength training. Be Excited! Workout of the Day For time: Run 400m 15... Continue reading

Posted May 2, 2013 at Triangle CrossFit

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Thursday, May 2nd, 2013 Workout of the Day Jerk - 15 minutes to find your 1 rep max then.... 1 minute on, 1 minute off for 10 minutes: Complete 30 Kettlebell Swings (55, 35) every other minute. There is a... Continue reading

Posted May 1, 2013 at Triangle CrossFit

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Can I Have Another?

Wednesday, May 1st, 2013 Workout of the Day 5 Rounds for time: 10 Overhead Squats (95, 65) 10 Lateral Over-the-Bar Burpees 2 Bear Crawls - 1 length is the distance of the black mats OR 48 ft. Rest 4 minutes,... Continue reading

Posted Apr 30, 2013 at Triangle CrossFit

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Tuesday, April 30th, 2013 Nice work to all of our athletes who battled their way through Top Dawg WOD #4! If you need to make up the workout, send an email to Kimberly@TriangleCrossFit.com to set up a time. If you... Continue reading

Posted Apr 29, 2013 at Triangle CrossFit

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2013 Top Dawg - Event #4

Monday, April 29th, 2013 We hope you're weekend was a great one and that you were able to get some rest in preparation for Top Dawg WOD #4. We always enjoy cooking up great workouts for you but the Top... Continue reading

Posted Apr 28, 2013 at Triangle CrossFit

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Earn Your Break

Friday, April 26th, 2013 Remember that Monday will be Top Dawg WOD #4. Also , there is still space available in the Olympic lifting workshops on May 6th and 13th. Now, the weekend's here, and it's time to go hard... Continue reading

Posted Apr 25, 2013 at Triangle CrossFit

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Thursday, April 25th, 2013 In case you missed it, the Top Dawg standings have been updated and are posted at the box. Congratulations go out to Dov and Kristin who hold the number one spots after the conclusion of WOD... Continue reading

Posted Apr 24, 2013 at Triangle CrossFit

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Wednesday, April 24th, 2013 Workout of the Day For time: Run 800m 5 Rounds of "Cindy" -5 Pull Ups -10 Push Ups -15 Squats Run 400m 3 Rounds 10 Deadlifts (225, 155) 10 Box Jumps (24, 20) 10 Hand Stand... Continue reading

Posted Apr 23, 2013 at Triangle CrossFit

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Tuesday, April 23rd, 2013 Workout of the Day Back Squat 5 @ 75% 1 RM 3 @ 85% 1+ @ 95% then... 3 Rounds for time: 50' Overhead Walking Lunges* (45# plate, 25# plate) 20 Burpees *Plate must be held... Continue reading

Posted Apr 22, 2013 at Triangle CrossFit

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Monday, April 22nd, 2013 We're changing our lifting order a little this week so those that can only come in on certain days can train on some different lifts. REMINDER: Children are not allowed to run/roam freely through the gym.... Continue reading

Posted Apr 21, 2013 at Triangle CrossFit

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