Workout Of The Day

Wednesday, April 25th WOD

Workout for Wed., 4/25:

Warm Up!


Elizabeth .84


Med Ball Clean

Ring Dip

Previous WODs

Thursday, May 25th WOD

Workout for Thu., 5/25:

Warm Up!


4 rounds

200m run

15 db push press

10 db burpee step ups

200 m run

Rest one min

Wednesday, May 24th WOD

Workout for Wed., 5/24:

Warm Up!

Strength –

3 Rounds

25 ub ring rows

50 tricep extensions

Rest as needed between sets


12 min amrap

7 right arm kb clean

10 burpees

7 left arm kb clean

15 wbs

Tuesday, May 23rd WOD

Workout for Tue., 5/23:

Warm Up!

Skill –

Triple Jump




96 ft 3 cone suicide

37 ft burpee broad jump

3 Bar Mus

5 strict deficit HSPUS


This NEW class will incorporate both a FITNESS & NUTRITION component that is designed to help you burn fat & build muscle!

4-week full-body & high-intensity bootcamp fitness program.

Class will meet M, W, F from 7-8am.

6 weeks of individualized nutrition coaching.

This is NOT A DIET! Learn how to fuel your body for increased energy and performance!

Starts June 5th!

Call or email to learn more or to register.

P: 603.433.6600

Monday, May 22nd WOD

What are you doing on Memorial Day?  Join us for the traditional MURPH WOD!  To RSVP or learn more, click here.

Workout for Mon., 5/22:

Warm Up!

Strength –

One Arm DB Squat (building)

3 x 10

each leg alt.


10 min AMRAP


12 db deads

9 db hang cleans

6 s2oh

Beginner CrossFit Course – Starts June 5th!

“If it doesn’t challenge you, it doesn’t change you!” – Fred Devito

Get stronger!  Get healthier!  Get better!

Learn more or to register, click here.

Space is limited.

Friday, May 19th WOD

Workout for Fri., 5/19:

Warm Up!



5 Rounds for Time

400m Run

15 OHS

Post-WOD Mobility –

2 min wall split hold

2 min puppy dog

:90 half front split

:90 pidgeon

Repeat other leg

Thursday, May 18th WOD

Workout for Thu., 5/18:

Warm Up!

Strength –

Bench Press

5×3 (@70-75%)

WOD – 

3-4 rds NFT

12 pistols

14 strict K2E

40 Banded tricep extensions



10 DB Squat Cleans

25 Cal Row

10 DB Squat clean

25 Mtn Climbers (Each Leg)

Wednesday, May 17th WOD

Workout for Wed., 5/17:

Warm Up!

Strength –

Option 1:

1 Hang Snatch +1 OHS building


Option 2:

12 min EMOM

Min 1: plank hold :30-:45

Min 2: plank Hold Right: 30-45s

Min 3: plank hold left 30-45s

Min 4: bridge 30-45s


150 Dumbbell Snatches for Time

Tuesday, May 16th WOD – Bring-A-Buddy Day!

Tuesday, May 16th is Bring-A-Buddy Day at CFBF! 

Workout for Tue., 5/16:

Warm Up!


18min EMOM

Min 1: 7 Burpee Box Over

Min 2: 15 WB

Min 3: 15 pull ups (scale up to 4-5 bar MUs)

Directly into:


7 burpee box overs

15 WB

15 pull ups /4-5 bar MUs