Workout Of The Day

Monday, July 24th WOD

Workout for Mon., 7/24:

Warm Up!

Oly –

BTN Jerk 5×3 + 1OHS

Build up to first set of OHS weight

5×3 OHS @75-80%




Bar MU

Previous WODs

Monday, July 10th WOD

Congrats to our amazing CFBF athletes who competed this past weekend in the CrossFit 207 Big Team Battle!  Great job!!

Workout for Mon., 7/10:

Warm Up!

Strength –

3×5 OHS @ 65% 1RM


5×3 Snatch not TNG @ 65%



30 Snatches For Time

Athletes of the Month (July) – The Flintosh Family (John, Juliana & Caleb)

What an amazing thing to witness…a family (mother, father and son) working out side-by-side day in and day out. Through some of the hardest workouts, they grind, push limits, overcome, support and cheer each other on.  What a wonderful example John and Juliana are for their son and all of us!  Caleb, always amazed by his determination, commitment and drive.  You’ll go far!  These 3 always work HARD and are such a big part of the CFBF community.  Always there to help out and support everyone that walks through our doors.  It’s our honor to recognize them as our July Athletes of the Month.  Great job Flintosh family! #fitfam #momstrong #dadstrong #sonstrong #community 

CFBF Athletes of the Month (July) – Juliana, John & Caleb Flintosh

What’s Your Athletic/Fitness Background?
John: I have played 30 years of soccer and I do outdoor sports like skiing and hiking when I have the time.
Juliana: I don’t really have much athletic experience prior to joining CFBF. I played lacrosse in middle school, but didn’t do much more than that.
Caleb: I run track and cross country and play basketball at school.

Why Did You Join CFBF?
Juliana: I joined because I was feeling pretty lonely and sedentary after moving here, I had heard that CrossFit was a good way to meet people and get in shape so I decided to take the plunge.
John: My wife!
Caleb: Because I was bored sitting at home when everyone else was at the gym.

Most Memorable WOD?
John: Every WOD is memorable (ha), but my most memorable was the second time I did Murph, because I shaved 12 minutes off my first time.
Juliana: Mine was 17.5. I struggle (hardcore) with double unders and it kicked my ass. I plodded through the entire thing, but I finished. It was ugly but it was done and I was glad that I did it.
Caleb: My most memorable WOD was one that I didn’t participate in as an athlete but did participate as a sandbag. Bryant, Chris and Addie had to run a mile using me as their 50# weight.

Favorite CrossFit Movement?
John: Overhead Squats!
Juliana: Handstand Pushups or  Cleans
Caleb: Deadlifts

Biggest Challenge?
John: Consistent double unders
Juliana: Not panicking!
Caleb: gaining weight.

Biggest Improvement?
John: Gymnastic movements
Juliana: I didn’t cry once during the open!
Caleb: Cleans

Who is Your Superhero?
John: My Wife
Juliana: In all honesty, my family, they are pretty awesome!
Caleb: Tiny Dog!

Fun Fact about Yourself?
John: I am an excellent whistler.
Juliana: I am a very good rollerskater (I think, I haven’t been in a long time!)
Caleb: I’ve lived in three states.

What Most Special About CFBF?
John: Sense of community!
Juliana: CFBF is one of the most supportive group of people I have ever been a part of. Every time you come to the gym and work out, there is someone there cheering you on, supporting you and pushing you to do your best, it is amazing. Everyone becomes like family, we joke that Caleb has about 15 extra parents looking out for him all the time.
Caleb: Being part of an awesome group of people.

Any Advice for New Members?
John: Don’t be intimidated by the work load, just do what you can and get better every day.
Juliana: Listen to the coaches!!! They 100% have your best interest in mind and if you listen, you will have pretty amazing success.
Caleb: It might be hard but, you should just keep on pushing.

Friday, July 7th WOD

Workout for Fri., 7/7:

Warm Up!

WOD – 

Every 2mins for 24 mins

500m Row

400m Run

Thursday, July 6th WOD

Workout for Thu., 7/6:

Warm Up!

Skill – 

Option 1:

EMOM x20

Min 1 = high hang panda pull

1 High hang squat clean

Min 2 = 1 Power Clean

2 Split Jerk

(stay light and work on form)

Option 2: 


2 min cross leg fold right leg in front

2 min left leg in front

2 min forward fold

2 min couch stretch right

2 min couch stretch left

2 min wall split

2 min pidgeon right

2 min pidgeon left

2 min wide leg forward fold

2 min rebound

WOD – 


21 Squat Cleans

15 Burpees over Bar

9 Ground to Snatch

Wednesday, July 5th WOD

Workout for Wed., 7/5:

Warm Up!

WOD – 

General Physical Preparedness Fun!

After Bash – 

Mystery Ab Tabata

Tuesday, July 4th WOD – 8am Class ONLY!

Workout for Tue., 7/4:

8am WOD Only!  Closed the rest of the holiday!  Happy July 4th!  Enjoy! 

Warm Up!


Partner or solo


100 Deadlifts

100 Power Cleans

100 Ground to Overhead

43 Burpees

Monday, July 3rd WOD

Holiday Hours/Schedule:

On Tuesday, July 4th – 8am WOD ONLY!

Closed the remainder of the day!

Workout for Mon, 7/3:

Warm Up!


5 rounds

resting 3 mins. between each set

20 Pull Ups

30 Push Ups

40 Sit Ups

50 Squats

(40 min. time cap)

Friday, June 30th WOD

Workout for Fri., 6/30:

Warm Up!


Teams of 3:

For Time

150 Wall Balls

120 Cal Row

90 T2B

60 Stone Cleans

Thursday, June 29th WOD

Workout for Thu., 6/29:

Warm Up!

Skill –

Turkish Get Up

Creative Contest: successfully complete a L&R TGU with an awkward or strange object to balance


2-3 Rounds NFT

30 Dead Bugs w/ med ball

1 min Chinese plank

30 skull crushers w/ dbs

30 band resisted squats

Wednesday, June 28th WOD


Workout for Wed., June 28th:

Warm Up!

Strength –

De- Load week


EMOM x 12

Min 1: 2 cleans at 65-70%- work on good form

Min 2: 5 dips w/ 1s pause at top & 2s pause at bottom



15 Thruster

12 Box Overs

9 C2B