Workout Of The Day

Friday, May 26th WOD – New Class Time Added @ 4:30pm!

Starting today we are adding a NEW CLASS TIME at 4:30pm on Fridays!!

Workout for Fri., 5/26:

Warm Up!


20 min AMRAP

400 m run

20 vups

25 ft oh db walking lunge right arm

25 ft oh db walking lunge left arm

Previous WODs

Tuesday, May 16th WOD – Bring-A-Buddy Day!

Tuesday, May 16th is Bring-A-Buddy Day at CFBF! 

Workout for Tue., 5/16:

Warm Up!


18min EMOM

Min 1: 7 Burpee Box Over

Min 2: 15 WB

Min 3: 15 pull ups (scale up to 4-5 bar MUs)

Directly into:


7 burpee box overs

15 WB

15 pull ups /4-5 bar MUs

Monday, May 15th WOD

Workout for Mon., 5/15:

Warm Up!

Strength –

Option 1:

Back Squat

5×3 @85-90%


Option 2:

10 min EMOM

1: 10 Front Squats

2: 20s OH hold @1RM Strict Press weight




Toes to Bar

Friday, May 12th WOD

Workout for Fri., 5/12:

Warm Up!


Teams of 3

9000m row

900 air squats

***switch every 500m

Air squats completed however team wants

Thursday, May 11th WOD

Workout for Thu., 5/11:

Warm Up!

Strength –

6×1 cluster building

Then 2 sets of max thrusters

resting 2 mins between sets

– OR –

5×10 goblet squats

15 vups between sets


12.4 CF Open WOD

12 min AMRAP

150 wbs

90 dus

30 mus

Wednesday, May 10th WOD

Workout for Wed., 5/10:

Warm Up!


3 sets

2:20 min AMRAP

7 db thrusters

5 burpees

Rest :60 seconds


4 rft

15 landmine press each side

3 kb windmill

10 external rotation each side

Tuesday, May 9th WOD

Workout for Tue., 5/9:

Warm Up!

Skill –

EMOM x 12

Min 1- 8-12 UNBROKEN banded pull ups (scale up to strict or weighted if needed)

Min 2- 10 scap retraction


7 min AMRAP

6 burpees

12 air squats

Cool Down –

Post-WOD mobility work.

Monday, May 8th WOD

Workout for Mon., 5/8:

Warm Up!

Strength –

Back Squat

5×5 @ 80%

Rest at least 2 mins between sets


Complete for time

3 turkish get ups each side

5 push ups

10 wall squats with 3 second pause


WOD – 




Abmat sit up

Friday, May 5th WOD

Workout for Fri., 5/5:

Warm Up!

Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.


“The Chief”

5 Rounds:

3min AMRAP 1 min Rest between rds:

3 cleans (95/65)

6 push ups

9 squats

Thursday, May 4th WOD

Workout for Thu., 5/4:

Warm Up!

Strength –

Barbell cycling

Push Jerk

60% x 8

65% x 8

70% x 6

75% x 6


4 Rds NFT

10 one armed dumbbell press per side (2s negative)

15 GHD or 20 V-Ups

20 dumbbell bicep curls (simultaneously)

20 banded pull apart

Wednesday, May 3rd WOD

Workout for Wed., 5/3:

Warm Up!



For Time

Cash in: 200ft HS walk


800m Run

40 pull ups

800m Run

30 Pull ups

800m Run

20 pull ups

Cash Out: 200ft HS walk