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

Friday, November 17th WOD

Workout for Fri., 11/17:

Warm Up!


5 rounds

4 min AMRAP

5 thrusters

7 burpee box jump overs

Rest 2 mins

***men add 20 lbs after every round/ women add 10

Thanksgiving Holiday Schedule Changes & Hours

**Please note the following CFBF schedule changes over the Thanksgiving holiday!**

Wednesday, November 22nd – (closing early) last class of the day will be 3:30 pm WOD.

Thursday, November 23rd – (Thanksgiving Day) CLOSED ALL DAY! Enjoy!

Friday, November 24th – 9 am class ONLY (family & friends welcome)!  Closed the remainder of the day!

Saturday, November 25th – Regular schedule resumes!

Thursday, November 16th WOD

Workout for Thu., 11/16:

Warm Up!

Strength –


strict press

(building, no fails)


8 x 400m run

Rest :90

Coach Spotlight – Angelo Del Giudice

This week, we would like to highlight Coach Angelo!  We are thrilled to have Angelo back at CFBF and part of our coaching team!  It’s kind of like Luke Skywalker in Return of the Jedi…Angelo has returned after extensive training to teach us the way of the force.  He is always upbeat, welcoming, and is a master at gymnastics and Jedi mind tricks.  Take a moment to get to know Coach Angelo a bit more below. 


Coach Spotlight: Angelo Del Giudice

What’s Your Athletic/Fitness Background?

I wrestled very poorly for one year in high school. I’ve been doing CrossFit since August of ’14.

Why Did You Join CFBF?

I wanted to try new things and get more fit!

Most Memorable WOD?

Memorial Day Murph ’16. Wicked hungover.

Favorite CrossFit Movement?

Pull-up, duh.

Biggest Challenge?

Thrusters. Always thrusters.

Biggest Improvement?

Power clean.

Who is Your Superhero?

My grandfather.

Fun Fact about Yourself?

My parents thought I was a girl when I was in the womb.

What Most Special About CFBF?

The family and sense of community has been so accepting to me coaching. Couldn’t feel more at home even after being away for a year.

Any Advice for New Members?

JUST TRY IT! You will have fun and WILL get more fit!

Wednesday, November 15th WOD

Workout for Wed.,11/15:

Warm Up!

Skill –





22 Plate G2OH

28 Jumping Lunges

Tuesday, November 14th WOD

Workout for Tue., 11/14:

Warm Up!

Strength –


back squat

@ 65-70%, pick one weight


12 min AMRAP

3 DL

15 V-Ups

50 DUs

Monday, November 13th WOD

Congrats to Coach Chris and Coach Shelby on their 2nd place finish this past weekend at the CrossFit Amoskeag comp!  Way to represent!

Workout for Mon., 11/13:

Warm Up!

Strength –

5 rounds

Max pull up bar L-sit hang

Rest as needed between sets.


40 wall balls

10 bar mus


40 wall balls

20 c2b


40 wall balls

40 pull-ups

Friday, November 10th WOD

Workout for Fri., 11/10:

Warm Up!



In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED.

5 rounds

12 dl

9 hpc

6 s2oh


Mobility Sesh!

Thursday, November 9th WOD

Workout for Thu., 11/9:

Warm Up! 



4 rounds

7 light turkish get ups each side

8 strict t2b

9 bulgarian split squats each side


3 rounds

100 m sled sprint

10 burpees

X 3 rest as needed

Coach Spotlight – Rachael Maggio

You may have seen some new faces coaching you in class lately.  We thought it would be a good idea to highlight one of our new amazing coaches each week during the month of November.  First up is Rachael! Rachael started out as a member at CFBF and proved herself to be one strong lady (and momma)!  She received her CrossFit L1 Training certification this past summer and always has a smile on her face!  She brings great energy and passion to each class and is a wonderful role model to her daughter and anyone that works with her.  Take a moment to get to know Rachael more below! 

Coach Spotlight:  Rachael Maggio

Previous Fitness?

I was involved in some team sports – competitive cheerleading and rowing up through college. My husband and I hike a lot as well.


I first joined because I was looking to get in shape for my wedding and an old rowing teammate suggested CrossFit. I immediately loved CFBF! I was so nervous and intimated but the minute I walked in the coaches were so welcoming. They took the time to get to know me and my strengths and weaknesses and modify movements to help me successfully get better instead of just throwing me in the trenches. I also love the community! That is a big part of why I keep coming back every day.

Most Memorable WOD?

Open WOD 17.3 – I continued to miss the lift but my fellow athletes never stopped cheering for me. I redid it a few days later (because never give up!!) and got it!

Favorite CrossFit Movement?

Overhead Squats and Cleans

What Motivates you the most?

My daughter (and future baby). She’s at the age now where she imitates everything and I love seeing her try to do the movements. I want to be a good example of self-love and confidence for both of them. It’s the greatest thing to have them grow up with strong and hardworking role models like the athletes at CFBF!

Biggest Challenge?

Toes 2 Bar

Biggest Improvement?

Pull-ups. Took me over 2 years!

Who is Your Superhero?

Can I get a WOOP WOOP to all the CFBF Ladies?!!!!! Seriously you all inspire me every day! GIRL POWER ✌️

Fun Fact about Yourself?

I love playing board games and doing holiday crafts!

What Most Special About CFBF?

Everyone says it but it’s true the community! When I first came back from having my daughter I was honestly a hot mess. I wasn’t sure how I was going to be able to workout and juggle a newborn. But the coaches and athletes became my “village”. Helping me any way they could – letting me come in a little early to get a head start or holding her during class (or after) so I could finish. I am truly grateful and there is no way I can thank you all enough!

Advice for New Members?

If there is one thing I’ve learned from CrossFit it’s that your body is much more capable than you think it is! Nothing is off limits if you work for it!  Don’t think of scaling as a bad thing! We all scale something. Scaling is going to help you get better!


I started CrossFit in October of 2014. I did CrossFit throughout my first pregnancy and I’m currently pregnant again with my second child and plan to continue kicking butt at WODs! I have participated in the open 3 times as well as other individual and partner competitions. I completed and passed the CF-L1 course this past summer.


“I am fairly certain that given a cape and a nice tiara, I could save the world.”