Workout Of The Day

Friday, May 18th WOD

Workout for Fri., 5/18:

Warm Up!






Post WOD –

5×3 thruster building to heavy.

Previous WODs

Athlete of the Month (April) – Lillie Hua

Congratulations to Lillie for being named CFBF Athlete of the Month for April.  Lillie is one strong lady and is constantly pushing herself to new levels.  Having her friendly smile and outgoing personality in class certainly makes even some of the toughest workouts more enjoyable. Keep up the great work, Lillie!

CFBF Athlete of the Month (April) – Lillie Hua

What’s Your Athletic/Fitness Background?   

Not much. I was a pretty inactive kid growing up. I played a little bit of softball as a youth. Some tennis and sprinting in high school intermittently, and free group exercise classes in college. In 2015, I accidentally signed up for and ran two half marathons 4 weeks apart through my company’s running club so there’s that too. I still hate running to this day, though.

Why Did You Join CFBF?

I was going to “shop around” but then I had my first one-on-one with Addie. After that, I was sold on the box. She’s still the most impressive athlete/coach I know, and it’s inspiring on so many levels.

Most Memorable WOD?

I’m so bad at remembering WODs. However I had a lot of fun last summer during a Saturday team WOD where there was a snake involved and we all squatted it.

Favorite CrossFit Movement? 

Definitely the clean! Or the back squat…basically anything with a barbell is my jam.

Biggest Challenge? 

Anything gym-nasty! Sigh. Working on it though!!

Biggest Improvement?    

Double unders, for sure!

Who is Your Superhero?

My mom! She’s awesome and somehow survived raising me.

Fun Fact about Yourself?

I have 8 siblings.

What’s Most Special About CFBF?

The community! I’ve made so many friends who are all around amazing and supportive.

Any Advice for New Members?

Just keep coming back! Life will get busy and you might not feel like you’re up for the workout but you’ll be so amazed at what you can do if you just stick with it and stay consistent.

Monday, April 3rd WOD

Workout for Mon., 4/3:

Warm Up!

Strength –

Option 1: OHS 8×2 w/ 2s pause at the bottom

Build to moderate weight. No maxes.


Option 2:

10×2 pull up negative



Dumbell Snatch

Cal Row

Friday, March 31st WOD

Workout for Fri., 3/31:

Warm Up!


25 min AMRAP

8 right arm OH DB Lunge

10 burpees

8 left arm OH DB Lunge

10 kb swings

Thursday, March 30th WOD

Workout for Thu., 3/30:

Warm Up!

Strength –

Build to heavy in complex

1 muscle clean

3 strict press

4 push press

5 push jerk



Push up negative with pause at the bottom.


6 rounds for time

10 wbs

10 power snatch (scale to 2 wall walk)

10 v-ups

Wednesday, March 29th WOD

Workout for Wed., 3/29:

Warm Up!

Strength –

Take 4 sets to build to heavy

10 rep bottom up kb press


“Annie upside down”


Sit ups


7 HSPUS before every round

Tuesday, March 28th WOD

Workout for Tue., 3/28:

Warm Up!

Skill / Strength –

C2b Pull up practice

8×5 low bar pull up

Control decent



20 min AMRAP

5 pull up

10 push up

15 squats

Monday, March 27th WOD

Cheers to 17.5 in the books!

AMAZING JOB athletes on all of the Open WODs this year!

We couldn’t be prouder of all your hard work and determination.

Don’t forget to submit your scores for 17.5!

Workout for Mon., 3/27:

Warm Up!

Skill / Strength –

14 mins

Choice 1:  Build to 1 RM Front Squat


Choice 2: 14 min moving with a purpose

5 turkish get ups

10 3 second count down  squats to a target

20 side plank reach through each side

WOD – 

WOD 1:

Emom x 15

1- 20 mtn climbers

2-15 ring rows

3- 10 burpee tuck jumps


WOD 2: 

Every :30 Seconds for 15 mins

1 clean and jerk

Friday, March 24th WOD – FNL 17.5!!!

Here we GO! 17.5!!!

Join us for the final FNL of the 2017 Open.  Rolling heats begin at 5:30pm! #OpenMagic

Workout for Fri., 3/24:

Warm Up!

WOD – 

Open 17.5

Thursday, March 23rd WOD

Workout for Thu., 3/23:

Warm Up!

Skill –

10 min GOAT work


EMOM x 27

Min 1: 15 Burpees

Min 2: 15 KBS

Min 3: 15 cal row

Wednesday, March 22nd WOD

Workout for Wed., 3/22:

Warm Up!

Strength –

Strict Press




6 min AMRAP

6 C2B

2 C&J

2 min Rest – strip weight off bar

6 min AMRAP

6 c&j 

2 Bar MU