Workout Of The Day

Tuesday, January 23rd WOD

Workout for Tue., 1/23:

Warm Up!



20 min AMRAP

5 pull-ups

10 push ups

15 squats

Previous WODs

Tuesday, March 14th WOD

Friendly reminder…Please check our main Facebook page and CFBF Member Forum for updates on class schedule due to inclement weather.  We’ll post any closings/changes there.

Workout for Tue., 3/14:

Warm Up!

Strength –

Front Squats (@ 65-70%)

Every :90


3 second pause



8 min AMRAP

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

Athlete of the Month (March) – Chet Ersoy

Congratulations to Chet for being named our March Athlete of the Month!  His positive attitude and dedication are two major ingredients to his success!  He’s a joy to coach and a great member of the CFBF family.  We look forward to seeing his smiling face everyday at 5am!

CFBF Athlete of the Month (March) – Chet Ersoy

What’s Your Athletic/Fitness Background?  

I wasn’t really active throughout my teenage years. It wasn’t until my mid-twenties when I took up running and started going to the gym. 

Why Did You Join CFBF?

I’ve heard about CrossFit from podcasts I was listening to and then saw the games on TV.  I was also getting tired of the “typical” gym scene.   I always wanted to try CrossFit, and luckily I had a gift card to CFBF that I could use toward first month of my membership.

Most Memorable WOD?

All of the hero workouts I’ve done last year, in honor of our fallen heroes. “1775” U.S. Army’s Birthday Workout was the most remarkable. 

Favorite CrossFit Movement?

Squat Cleans

Biggest Challenge?

I have many…I am currently working on my kipping pull-ups and double-unders, snatch is next. 

Biggest Improvement?

Handstand push-ups.  From hardly getting into inverted position, to do a few kipping handstand push-ups, I feel I have come a long way.

Who is Your Superhero?

Coach Bryant, although it was a tough pick among other coaches, Addie and Chris.  As I walk in the door at 5:00 AM in the morning, it is very common to see Bryant finishing the WOD already.  There is no doubt he puts max effort into all his workouts.  The movements look so easy and effortless when Bryant demonstrates them, yet they are so difficult when I try.  He’s a terrific coach and an invincible athlete.

Fun Fact about Yourself?

I had long curly hair and played the bass guitar in a rock band during my college years.  We never became popular, but we had great time!

What Most Special About CFBF?

It’s definitely the atmosphere.  All CrossFitters at CFBF are super-friendly.  Coaches are well informed, offer lots of progressions for all movements, and most of all, they are connected with athletes on a personal level.

Any Advice for New Members?

Come to the “box” as often as you can and practice. High-skilled movements may seem intimidating at first, but as you practice, you’ll see a big difference over the next few months. Coaches are extremely patient and always there to help you attain the correct form.

Monday, March 13th WOD

Friendly Reminder – don’t forget to post your scores for 17.3!  Awesome job everyone! 

Workout for Mon., 3/13:

Warm Up!

Oly –

10 min EMOM


Snatch pull to above knee+snatch deadlift+

Snatch pull+

Snatch high pull+

1 power snatch


14 min AMRAP

10 Deadlifts

20 V-Ups

30 Jumping Lunges

Friday, March 10th WOD – Open 17.3 & FNL!

Here we go! 17.3!  Don’t forget, we’re doing FNL starting at 5:30pm, rolling heats and lots of fun!

Workout for Fri., 3/10:

Warm Up!

WOD – 

CrossFit Open 17.3!!!!


Thursday, March 9th WOD

Workout for Thu., 3/9:

Warm Up!


8 Rounds NFT

5 back squats (@ 50% or less)

30 UB DU

Wednesday, March 8th WOD

Workout for Wed., 3/8:

Warm Up!

Oly –

10 min E2MO2M

1 Power Snatch + 1 Hang Snatch + 1 OHS



800m run

10 thrusters

4 ring MU

Tuesday, March 7th WOD

What are you doing on April 22nd?  Join us for the Festivus Games at CFBF! We still have some spots left.  This is a fun event for Novice, Intermediates and 45+ Masters Athletes.  So if you’ve never competed before, this is a great one to do!  Learn more here.

Workout for Tue., 3/7:

Warm Up!

Skill –

HSPU – Kip!


24 min EMOM

Min 1 = 6 deficit HSPU

Min 2 = 15/12 cal row

Min 3 = 6 Deadlifts

Min 4 =12 wall balls


Monday, March 6th WOD

Great job on 17.2!  Don’t forget to submit your scores!

Workout for Mon., 3/6:

Warm Up!

Strength –

Front Squat

5×5 @ 65%



3 C2B + 5 pull ups UB

10 power snatch

12 bar facing burpees

Friday, March 3rd WOD – 17.2 & FNL!

Workout for Fri., 3/3:

Warm Up!

WOD – 

CrossFit Open 17.2!

REMINDER: We will be having Friday Night Lights starting at 5:30pm with rolling heats!

Thursday, March 2nd WOD

Workout for Thu., 3/2:

Warm Up!


12 min mob sesh

2 min lizard

2 min pigeon

Repeat other side

2 min puppy dog

2 min saddle



Group 1 –

2k row

Group 2 –

10 min EMOM

2 squat cleans

@ less than 50% of 1rm. 

(Skill and quality of movement is the focus)