Workout Of The Day

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!


Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Previous WODs

Wednesday, June 13th WOD

Workout for Wed., 6/13:

Warm Up!


12 min AMRAP

10 front rack lunge

10 push press

20 lateral bar hops

Tuesday, June 12th WOD

Workout for Tue., 6/12:

Warm Up!

Strength –

4 sets

250/200m row

max body weight back squats


7 min AMRAP

3 bar mu

5 man makers

7 t2b

Monday, June 11th WOD

Nice job ladies!

Workout for Mon., 6/11:

Warm Up!


EMOM x20

5 burpees over bar

1 clean and jerk (building in weight)

Athlete of the Month (June) – Jill Portnoy Donaghy

Jill joined our community less than a year ago and we’re so proud of the progress she’s made since—and not just at the gym! She’s trail running, hiking mountains and competed in her first ever CrossFit Open.  Everyone has an athlete within them and Jill rediscovered hers this year! Congrats Jill, keep up the great work!

CFBF Athlete of the Month (June) – Jill Portnoy Donaghy

What’s Your Athletic/Fitness Background?   

I was never much of an athlete….I played tennis in high school but mostly kept the bench warm! I never worked out consistently until I started CrossFit.   I decided to try CrossFit one day on a whim.  It was one of the best decisions I ever made!

Why Did You Join CFBF?

When I moved to Portsmouth from Connecticut last September, the first thing I did was look for a new CrossFit gym.  My friend had recommended CFBF and I am so grateful that he did.  Moving to a new place is not always easy, but finding this community has made all the difference.

Most Memorable WOD?

18.3.  When the workout was announced, I was bummed because the scaled version involved pull-ups.  Before this, I had only ever been able to do 1 pull-up (on a good day).  Somehow, I was able to get 17 in the workout!  They weren’t pretty, but I did it!

Favorite CrossFit Movement? 

Box Jumps 

Biggest Challenge? 

Double unders!

Biggest Improvement?     

My mindset.  I have done things that I would never have believed were possible when I started CrossFit on day one.  CrossFit has given me so much more confidence in all aspects of my life—from work to hiking with my husband.  I figure that if I can do CrossFit WODs, I can do anything!

Who is Your Superhero?

The coaches at CFBF are incredible.  Their dedication and hard work is inspiring.  Also, my husband who puts up with listening to me talk about CrossFit!  He is also the real athlete in our relationship and his work ethic is an inspiration! 

Fun Fact about Yourself?

I have spent a lot of time in jail…but never as an inmate (I’m a criminologist)!

What Most Special About CFBF?

The community! I am truly so grateful to have found CFBF when I moved to Portsmouth.  Everyone is so supportive and welcoming!  Even though I don’t love finishing workouts last, there is no better feeling than when the whole group cheers you on to the finish.  The amazing morning crew is what gets me up and going to the gym every morning! 

Any Advice for New Members?

Just keep showing up! If I can do this, anyone can! I couldn’t do a single push up when I started! Try not to compare yourself to other people.  It’s all about trying to be better than you were yesterday. And start writing down your times and weights so you can see how much you are improving! I wish I had done this when I started!

Thursday, June 7th WOD

Workout for Thu., 6/7:

Warm Up!


4 rounds for time

5 ring mu

10 DB burpee box step over

15 pistol alternating after rounds!

(15 right side round 1, 15 left side round 2)

Wednesday, June 6th WOD

Workout for Wed., 6/6:

Warm Up!

WOD – 

Unknown & Unknowable

Tuesday, June 5th WOD

Workout for Tue., 6/5:

Warm Up!


For Time

800m run

40 right arm DB clean and jerk

30 right arm DB front squat

40 left arm DB clean and jerk

30 left arm DB front squat

30 burpees

800m run

*Holeshot challenge*

Go sub 3:05 on the first 800m

and you don’t have to run the last 800m.

Monday, June 4th WOD

Workout for Mon., 6/4:

Warm Up!

Strength –

8 min EMOM

Min 1- 20 v-ups

Min 2-max baer hug stone hold


8 min AMRAP

10 c2b

5 stone over the shoulder

Friday, June 1st WOD

Workout for Fri., 6/1:

Warm Up!


17 min AMRAP

40 pull-ups

40 oh lunge

40 ab mat sit-ups

Thursday, May 31st WOD

Workout for Thu., 4/31:

Warm Up!


4x500m row

Rest 3 mins between row

Finisher –

Super Tabata :40 on :20 of 8 rounds

wall sit oh hold