Workout Of The Day

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!


E2mom x 24

1- 400m run

2- 500m/425m row

Previous WODs

Coach Spotlight – Logan McColl

This week, we’d like to highlight one of our new coaches, Logan.  Logan is originally from Kittery, Maine and has been an avid athlete all of his life.  He enjoys hiking, mountain biking, rock climbing, golf, street hockey, and skateboarding.  After high school, he moved to Myrtle Beach, SC for school and to pursue golf.  While there, Logan won the school’s tour championship his second semester, took 2nd place in the matchplay championships.  He found CrossFit while in Myrtle Beach and instantly fell in love with it.  He became obsessed with constantly getting better and watching other people break their own PR’s. After graduating college Logan moved back to the North East and decided to get his Level 1 Certification to start coaching. Logan loves the CrossFit methodology for fitness, all the benefits the style of training provides and how it translates into the real world.  Take a minute to get to know Coach Logan more below. 

Coach Spotlight – Logan McColl

What’s Your Athletic/Fitness Background?   

I played Basketball up to senior year of high school.  I also did track and cross country. Outside of school I regularly played street hockey, tennis, ultimate frisbee, golf and skied. My First year of college I joined a gym that had a CrossFit side. That’s when I found out about weightlifting and got hooked.

Why Did You Join CFBF?

When I started CrossFit in South Carolina during college, the gym became one of my favorite places to be. Since I moved back to Maine I’ve been training primarily by myself, at regular gyms, and I really missed the community and good people that CrossFit gyms produce. So I looked around at a couple different CrossFit gyms and CFBF just seemed the best.

Most Memorable WOD?

This one would have to be the first Open workout I’ve ever done. I was only a month into CrossFit and not technically sound yet, and I forget the workout but it was a lot of hang power cleans and I think pull-ups? Not really sure. But everyone was being “judged” and our scores counted for something so I just red-lined the workout. And next day I had purple and black bruises all over my quads from the power cleans.

Favorite CrossFit Movement?

This is a hard one because I like a lot of them. Right now, I would have to say kipping handstand push-ups because I’ve never done them before and HSPU have always been a big struggle for me! So, right now it’s kipping HSPU.  But I’m sure my answer tomorrow will be one of the two Olympic lifts. Which is what I like the most.

Biggest Challenge? 

Getting Stronger. Coming off cross country and never touching a weight growing up wasn’t a great combo for moving big loads. So that has been and is currently my biggest challenge.

Biggest Improvement?  

Again, this would have to be getting stronger. When I first started lifting, a 135 pound back squat buried me. I was not very strong. 3 years later I squatted 210 pounds for a set of 20! 

Who is Your Superhero?

Albus Dumbledore and Severus Snape.

Fun Fact about Yourself?

I was undefeated in badminton all 4 years of high school.

What Most Special About CFBF?

The relationships between the coaches and members are really cool. There is a lot going on and it seems like and CFBF just emits a certain level of energy and fun. So it’s an awesome place to better yourself and get fit.

Any Advice for New Members?

I was really nervous when I first started CrossFit because I didn’t know anything. But CrossFit is really fun and exciting and is literally for anyone. The community is great and pretty soon you’ll be doing things you never thought you could. It’s a good place to come for an hour of the day, let everything else go, rock out for a bit and better yourself!

Quote: Do or do not. There is no try.

Wednesday, November 29th WOD

Workout for Wed., 11/29:

Warm Up!

Skill –

Kipping or strict pull up work

WOD – 

10 RFT

6 c2b

6 ring dips

200m run

Tuesday, November 28th WOD

Workout for Tue., 11/28:

Warm Up!

Strength –

Back squat

Rest as needed between sets











4 RFT (total) with 1 kb switching arms each round

10 kb clean and jerk

10 weighted step ups

10 front rack squats

10 one arm swings

Monday, November 27th WOD

Workout for Mon., 11/27:

Warm Up!

Skill –

Double unders


squat depth work


EMOM x 24

1- 15 burpees

2- 15 cal row

3- 50 double unders


Friday, November 24th WOD – 9am Class Only Today!

9 am WOD only! 

Workout for Fri., 11/24:

Warm Up!



(Teams of 2 run together)

2 rounds

200 dus

50 ohs

50  pull-ups

1-mile run

Thursday, November 23rd – Happy Thanksgiving! CFBF is Closed for the holiday.

Happy Thanksgiving!

CFBF will be closed for the holiday (Thursday, 11/23).



Coach Spotlight – Shelby Hall

Shelby recently joined the CFBF coaching team this past fall.  She’s been a wonderful addition and this week, we highlight her experience, workout tips, and fun facts! Coach Shelby comes to us with a background in dance, a degree in Kinesiology, and her CrossFit L1 Training certification.  She discovered CrossFit over 4 years ago and hasn’t looked back since! CrossFit has helped change her mindset in all areas of life. She loves sharing her passion for health and fitness with those around her and supporting others in their journey.  

Coach Spotlight – Shelby Hall


What’s Your Athletic/Fitness Background?   

I was a non-competitive dancer for 15 years (4 years old until the end of high school) and had played several sports in high school (field hockey, lacrosse, cross country, cheering). I also did two years of high school gymnastics. But I had never been involved in anything that I was 100% focused on. I enjoyed trying everything out.

Why Did You Join CFBF?

Coach Lance told me how amazing the community and coaches were and because it is so close to work I should check it out. He was 100% right!

Most Memorable WOD?

14.5 aka 16.5 aka death by burpees and thrusters… still has a piece of my soul.

Favorite CrossFit Movement?

Handstand walking!

Biggest Challenge? 

Realizing I needed to back down the weight on the bar until I learned to move faster.

Biggest Improvement?    

Diving headfirst into my weaknesses weekly instead of avoiding them.

Who is Your Superhero?

My mom. She taught me my work ethic and has shown me that no matter what life throws at you-you can survive and grow stronger.

What Most Special About CFBF?

The community. Everyone is so welcoming and enjoying their time at CFBF.

Any Advice for New Members?

Don’t let it all overwhelm you. Rome wasn’t built in a day. But each day you can lay down a new stone. I am constantly learning new things and I have been doing this for 4 years.  Ask a TON of questions and always remember to have fun. Remember why you started 🙂

Wednesday, November 22nd WOD – Closing at 4:30pm!

Reminder – CFBF will be closing at 4:30 pm today.  Last WOD is at 3:30 pm. 

Workout for Wed.,11/22:

Warm Up!

Strength –

Build to 85% of 1rm strict press then

Max reps @ 75%

Max reps @ 65%

Max reps at 55%



20 push press

25 burpees over bar

30 kb swings

Tuesday, November 21st WOD


Workout for Tue., 11/21:

Warm Up!

Strength –

Complete 8 pegboard ascents


15 legless rope climbs

Or 35 pegboard pull-ups right arm higher than left

35 pegboard pull-ups left arm higher than right. 


2 rounds

5 min AMRAP

3 hang squat snatch

7 push ups

11 pull-ups

Rest 2 mins between rounds

Monday, November 20th WOD

Workout for Mon., 11/20:

Warm Up!

Strength –


Back Squat

Building by feel between 70%- 80%


Teams of 2

12 min AMRAP

(Row for cals)

And 2 rounds of you go, I go




After both partners complete a round of 21-15-9

Row for remaining time switching as needed.