Workout Of The Day

Friday, September 22nd WOD

Workout for Fri., 9/22:

Warm Up!


Death by Front Squat until failure or 10 mins:

Min 1: 5 FS

Min 2: 6 FS

Min 3: 7 FS

Min 4: 8 FS

Min 5: 9 FS

Min 6: 10 FS

Min 7: 11FS

Min 8: 12 FS

Min 9: 13 FS

Min 10:14 FS

@ min 12


200m run

17 Box jumps

4 ring MU

Previous WODs

Friday, September 8th WOD

Workout for Fri., 9/8:

Warm Up!

Strength –

EMOM x 6

4 weighed pull ups


15 min AMRAP

8 Front Squats

6 DB Burpee step-ups

4 ring/ bar MU

Thursday, September 7th WOD

Workout for Thu., 9/7:

Warm Up!

Strength –

Strict Press









(In Teams of 2)

“You go, I go”

8 Rounds Each

14 plate G2OH

7 plate burpees

Wednesday, September 6th WOD

Workout for Wed., 9/6:

Warm Up!


5 rounds

50 DU

15 T2B

10 Power Cleans

Rest 1min

Athlete of the Month (September) – Mark Chateauneuf

CFBF is proud to announce Mark Chateauneuf as CrossFit Bona Fide’s September Athlete of the Month!  Mark’s positive attitude and sense of humor make him a wonderful member of the CFBF family.  As you can tell from his responses below Mark has a knack for the written word and we hope others will find his experience honest, refreshing, and motivating!  Congrats Mark and keep up the great work!


CFBF Athlete of the Month (September) – Mark Chateaneuf

What’s Your Athletic/Fitness Background?

None really. You know the kid in your school who always got picked last in gym class? That kid would have been picked before me. I was never much of an athlete growing up and never exercised at all until I joined the Army and for the record, joining the Army when you’re not physically fit is an awful idea. I was in terrible physical condition but my recruiter told me not to worry, Basic Training would get me into shape. What he neglected to tell me was how miserable it was going to be and that more than likely I wouldn’t survive the physical training. During PT, I would often bounce back and forth emotionally, first fearing that the running would kill me and then five or six miles later wishing that it finally would. I survived, but I developed a deep-seated hatred for working out. Short of lifting weights every now and then, I stayed away from physical activity as much as possible.

Why Did You Join CFBF?

Years of avoiding exercise finally caught up with me. I was close to 235 pounds and I realized (possibly too late) that I needed to make a change. After trying a number of different things, a friend of mine recommended a nearby CrossFit gym. I checked it out and found I liked the idea of constantly varied, functional fitness and even though I knew I would not be very good, I signed up. I discovered I loved CrossFit even though I sucked at it. Then I started a new job here in Portsmouth and I couldn’t attend classes there anymore so I had to say goodbye to my old gym and find a new home. It’s tough to leave a CrossFit box after you’ve been there for a while, but since I literally had to drive by CFBF to get home every day, I stopped in to visit and try a class. I think in my life I’ve only made eight really good decisions. Stopping in to CFBF that day was one of them. I’ll tell you about the other seven some other time. 

Most Memorable WOD?

The Filthy Fifty last January is the first one that comes to mind. I did it on my 50th birthday as a benchmark so I could see how much improvement I could make after a year of training. It was awful and I couldn’t finish in the time cap but l did discover how comfortable a concrete floor could be when I was done. I plan on doing the “Filthier Fifty-One” this January (see what I did there?) to see how much progress I’ve made, and you’re all welcome to join me if you’d like. I wouldn’t if I were you but the invitation is out there.

Favorite CrossFit Movement?

The Dead Lift. I’m pretty good at it because I’m short and the barbell only has to come up off the ground a couple of feet. Not only that, it’s a lift that doesn’t require a lot of thought. You pretty much just grab the bar and you stand up or you don’t. I’m all about simple things.

Biggest Challenge?

The Pull-up. It has eluded me for quite some time, but I think I’m gaining on it. 

Biggest Improvement?

Attendance. CrossFit is very effective, but it’s not magical. If you don’t make the effort to come in you will not see any improvement and as I mentioned before, I struggled with that in the past. Now I try to make sure I come in at least four times a week and the results have been remarkable. Looking back, I wish I had figured this out in high school, would’ve helped a lot.

Who is Your Superhero?

My wife Lori. She is incredible and the hardest working person I know. For the last 28 years she has supported me in every foolish endeavor and stupid idea I’ve come up with. Without her I would have probably turned out to be a fat old drunk, instead of just fat and old.

Fun Fact about Yourself?

Back in the 80s, I was singer in a heavy metal band named Arson. You may have heard of us, we were pretty Awesome. I’m available to sign autographs if you want one.

What Most Special About CFBF?

I’m sure you could guess the answer to this question but I’ll say it anyway. It’s the people. The people here are simply amazing. The support and encouragement from coaches and the members here is nothing short of Awesome. If you have never been to another CrossFit affiliate and believe they are all like this one, you’re wrong. CrossFit Bona Fide is special, and it’s because of all of you.

Any Advice for New Members?

Just stick with it! Making the decision to do CrossFit was a big step but after a while you may start to get into a rut or life could start to get in the way. When this happens, magically a hundred reasons pop up why you can’t make it in. You don’t have time, you’re too busy, you need to get home and cook dinner. Blah blah blah… In the past I did this all the time and the result was making a little bit of progress, then having to start over when skipping one day turned into weeks and months. Don’t be like me! Schedule class into your day, make it a priority and get your butt in here! All you need to do is show up, the coaches will provide the training and we’ll all provide the support. There is no better feeling than walking out of the gym with the sense of accomplishment knowing that you just kicked butt and crushed a WOD. Many times that’s the best feeling you’ll have that day. Do it for you, you deserve it!

Monday, September 4th WOD – Labor Day 9am WOD ONLY!

Workout for Mon., 9/4:

Warm Up !

WOD – 

Labor Day WOD at 9am ONLY

(CFBF will be close the rest of the day, enjoy your holiday!)

CFBF Updates & Events

***A few updates and events to share with you***


  • Friendly reminder that CFBF will be open on Monday, September 4th (Labor Day) for a 9am WOD only!  


  • Fall back into fitness with our next Beginners CrossFit Course, starting on Monday, September 18th!  Learn more. 




Please let us know if you have any questions!  Have a great weekend!

Friday, September 1st WOD

Workout for Fri., 9/1:

Warm Up!

WOD – 

For time

1 power clean

1 hang squat clean

1 front rack lunge

6 bar facing burpees

2 power clean

2 hsc

2 lunge

6 bar facing burpees

** ascending by 1 each round until

8 power clean

8 hang squat clean

8 front rack lunge

6 bar facing burpees

Thursday, August 31st WOD

Workout for Thu., 8/31:

Warm Up!


A.) 1 mile run 10 min cap

B.) 2 rounds 10 turkish get ups

10 strict t2b (8 min cap)

C.) Death by pull ups and push ups

(RX+  C2B and HSPU)

Min 1- 1 pull up

1 push up

Min 2- 2 pull up 2 push up

…until failure

Wednesday, August 30th WOD

Workout for Wed., 8/30:

Warm Up!

Strength –


eccentric pull ups

Hold for 2 seconds over bar


25 min AMRAP

40 dus

15 kb clean

9 bar mu

400 m run

Tuesday, August 29th WOD

Workout for Tue., 8/29:

Warm Up!

Skill –

Legless rope climbs


5 sled drags ascending in weight



20 RFT

1 Clean and Jerk

2 bar facing burpees