Workout Of The Day

Week of 12/17-12/21 WODS


3 rounds
30 wbs
15 t2b
20 wbs
10 t2b
10 wbs
5 t2b
Rest 2 mins

Burpee over bar
100 dubs after each set
12 min cap

30 ft hs walk (1 turn around)
3 bar mu
7 squat cleans (95/65)
5 bar mus
12 squat cleans
Rest :90

4 rounds
25 ghd
15 deficit split squat each leg kb front rack
25 butterfly hip bridge
60 ft stone carry

12 days of Fitness WOD
BBELL weight (135/95)
1 thruster
2 ring dips
3 hspu
4 push up
5 box jump
6 squat clean
7 burpees over barbell
8 s2oh
9 kbs (72/53)
10 wbs (20/14)
11 c2b
12 ohs

Previous WODs

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

Wednesday, December 6th WOD

Workout for Wed., 12/6:

Warm Up!

Strength –

Strict Press




NFT Stations

Complete all stations however you want

15 rope climbs

6 100m sled sprint

5 oh squat holds (Hold in the bottom as long as possible.)

Tuesday, December 5th WOD

Workout for Tue., 12/5:

Warm Up!

Skill –



double unders


EMOM x 18

1- 5 Bar MU

2- 10 HSPU

3 – 30 sledge strikes.  Alternate arms each round

Monday, December 4th WOD

Workout for Mon., 12/4:

Warm Up!

Strength –

Back squat

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%



OH Squats

70 double unders after each round

Friday, December 1st WOD

Workout for Fri., 12/1:

Warm Up!



100 thrusters for time

EMOM = 5 burpees

Kalsu is a Hero WOD which honors Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sports career behind to serve his country in the Vietnam war.

Thursday, November 30th WOD

Workout for Thu., 11/30:

Warm Up!

Strength –

Strict Press

5×3 @ 75-80%


5×1 @ 82.5-90%


3rft NFT moving with a purpose

15 barbell sit-ups

5 db sotts press with 5-second hold at the top Left Arm

5 db sotts press with 5-second hold at top right arm

5 barbell zombie squats 10-second pause at the bottom