Workout Of The Day

Week of 11/12-11-16 WODS


Veteran’s Day WOD 9:00am


20 min amrap

20 thrusters

20 pull ups

20 burpees


3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105



4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk



Three rounds max reps in the min one min rest after each full round

Wbs (20/14)

Sdlhp (75/55)

Box jumps (20)

Push press

Cal row

Previous WODs

Tuesday, December 19th WOD

Workout for Tue., 12/19:

Warm Up!



15 pull-ups

15 thrusters


10 c2b

10 thrusters


5 ring mus

5 clusters

Post WOD –

Crossover Symmetry:

3 rounds

25 flys

7 strict t2b

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat





“Air Squat Annie”


Air squat


Ab mat sit-ups

Friday, December 15th WOD

Workout for Fri., 12/15:

Warm Up!


21 box jump

21 hang power snatch

21 thrusters

15 box jump

15 HPS

15 thrusters

9 box jump


9 thruster


Work your weakness!

Thursday, December 14th WOD

Workout for Thu., 12/14:

Warm Up!

Strength –

Strict Press

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%


2k row

1 mile run

Wednesday, December 13th WOD

Workout for Wed., 12/13:

Warm Up!

Strength –

Crossover Symmetry

3 rounds

21 external rotation each arm

10 scaption


“Unknown and unknowable”

Athlete of the Month (December) – Aishling Falzone

Please join us in congratulating Aishling Falzone on being named our December Athlete of the Month!  Aishling has made a ton of progress over the past 2.5 years while working full-time, raising a family, training through a pregnancy, recovering from a C-section, and suffering a foot injury!  She doesn’t give up and we couldn’t be more proud to recognize her efforts this month!

CFBF Athlete of the Month (December) – Aishling Falzone

What’s Your Athletic/Fitness Background?

I played multiple sports in high school (ah, the Glory Days. . .) and skied competitively after college, but exercise took a back seat to other commitments when I was in my late twenties.

Why Did You Join CFBF?

I liked the idea of CrossFit because it incorporated so many different aspects of fitness. I also really liked the idea of having accountability during a workout. When I visited CFBF for a trial session, I found it to be a very welcoming place. There was no judgment about where I was fitness-wise, but instead a desire to know how CFBF could help support me in reaching whatever goals I set for myself.

Most Memorable WOD?

I was still a relatively new member (maybe three weeks in) when I showed up at a 5 AM on a particularly snowy morning to find “Filthy Fifty” written on the whiteboard. Not having any knowledge of what the WOD entailed, I waited for other members to roll in. At 5:04 AM, I realized I was the only one who was going to be there. Just me. And the coach. And the Filthy Fifty. For those of you familiar with the Filthy Fifty, you know that this is not necessarily a time when you want the undivided attention of your coach.

Favorite CrossFit Movement?

Strict Press or Front Squat

Biggest Challenge?

Any and all gymnastics movements.

Biggest Improvement?

Rope Climbs

Who is Your Superhero?

Without question, my mom. She is the most selfless person I know. 

Fun Fact about Yourself?

I am a ridiculously good backward roller skater.

What Most Special About CFBF?

Definitely, the relationships you build with your coaches and the other members. It’s not easy to set that alarm for 4:00 am to get up to face a 5 AM WOD, but at CFBF you are not just some unknown person who plugs along on an adjacent treadmill. If I don’t make it to a class, I have fellow members checking in with me to see where I was and when I will be back.

Any Advice for New Members?

When you are new, some of the movements and even the terminology can seem intimidating at first, but just keep showing up. The coaches will meet you wherever you are fitness-wise and help you work with any physical limitations you have. I was able to attend CFBF throughout an entire pregnancy (during which I achieved some PRs), the coaches helped me work my way back after a C-section, and they modified workouts so I could keep coming when I tore a ligament in my foot. I am still working to improve many of the movements, but each day that I show up, I am better than I was the day before.  Also, find a class time that works for you and stick with it. You will be rewarded with an amazing community of people who support and challenge each other during each WOD. Shout out to the 5 AM Crew here — they are the bomb!

Tuesday, December 12th WOD

Workout for Tue., 12/12:

Warm Up!

Strength –

Back Squat




U.S. Air Force Major Walter David Gray, 38, of Conyers, GA, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, CO, died on August 8, 2012, from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan.  He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. 


10 min AMRAP

8 t2b

8 DB thrusters

12 DB walking lunges

Monday, December 11th WOD

Workout for Mon., 12/11:

Warm Up!

Strength –

6×10 banded unbroken pull-ups


12 legless rope climbs


6 pegboard climbs






Friday, December 8th WOD

Workout for Fri., 12/8:

Warm Up!



10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Thursday, December 7th WOD


Workout for Thu., 12/7:

Warm Up! 

Accessory –

2 rounds

2:00 max plank hold



For time

50 cal row

50 wbs

50 T2b

50 wbs