Workout Of The Day

Tuesday, March 20th WOD – Register for Festivus Comp!

Don’t forget to register for CFBF’s Festivus Individual Comp. on April 21st!

Workout for Tue., 3/20:

Warm Up!


50 bodyweight front squats for time

Every time you break 400 m run

Previous WODs

Thursday, February 2nd WOD

Workout for Thu., 2/2:

Warm Up!


100 back squats at approx 40-50% of 1rm

Every time you break 15 vups

10 burpees

Athlete of the Month (February) – Laura Halsey

CFBF Athlete of the Month (February) – Laura Halsey

We are so proud of this strong mama’s commitment, drive and strength!  She continued to come into CFBF for workouts before, during and after her first pregnancy and always works hard. Congrats Laura on being CFBF’s Athlete of the Month and Happy Birthday!  So honored to have you part of the CFBF community.  Read more about Laura below…

What’s Your Athletic/Fitness Background? 

I have always been active and made physical fitness a priority. Prior to joining CFBF in February of 2015 I was really into running. I logged many training runs with Brad (where he frequently talked about CrossFit). My favorite race length was a 5k and I was fairly competitive in the local races.

Why Did You Join CFBF?

I was really intimidated to try CrossFit. Once I finally started, I was immediately hooked. My knee was bothering me running and CrossFit was a new challenge. I really like competing with myself. CrossFit is a great place for this.

Most Memorable WOD?

There have been a lot of memorable WODs. I really enjoy the Hero WODs. They are challenging and it feels good knowing you are doing them in honor of someone who has served our country.

Favorite CrossFit Movement?


Biggest Challenge?


Biggest Improvement?   

Pull ups

Who is Your Superhero?

All of the athletes at CFBF that push me each and every WOD.

Fun Fact about Yourself?

A couple years ago I came in 2nd place in the Seacoast Road Race Series. But more importantly I’m pretty good at making drinks.

What Most Special About CFBF?

I’ve been a member for 2 years and love it!  The coaches are amazing. They are extremely knowledgeable and know what is going on with each member. I have always loved the positive atmosphere at CFBF and it really feels like a second family.

Any Advice for New Members?

Just keep coming!

Wednesday, February 1st WOD

Workout for Wed., 2/1:

Warm Up!

Skill –

goal work for 10-12mins


4 rft

20 power snatches

50 dus

Tuesday, January 31st WOD

Workout for Tue., 1/31:

Warm Up!

Oly –

e2mom for 16 mins building

2 hang power snatch

2 oh squat




Strict hspu

Ring push up

Strict dips

(increase the difficulty of your normal scale for these movements)

Monday, January 30th WOD

Reminder – Our next Beginner CrossFit Course starts Feb. 6th! We still have a few spots available. Click to learn more.

Workout for Mon., 1/30:

Warm Up!


800m run or 1000m row

60 wbs

40 push press

20 burpee box jump overs

40 push press

60 wbs

800m run or 1000m row

Friday, January 27th WOD

Workout for Fri., 1/27:

Warm Up!


Wodapalooza WOD 6,7,&8

Teams of 3:

20 min Clock

600m run

(200 each) when P1 finishes run they can start on cleans

70 squat cleans

30 MU /30 pull ups + 30 dips

(16 min cap)

Then with remaining time:

Each partner finds 1RM snatch – one person attempting at a time

Thursday, January 26th WOD

Workout for Thu., 1/26:

Warm Up!

Strength –

Strict Press



3 Rds NFT

100ft OH Keg Walk

15 partner or GHD ham raises

Accumulate 1min at top of dip

Accumulate 1 min at bottom of dip

Wednesday, January 25th WOD

Workout for Wed., 1/25:

Warm Up!

Strength –



building in weight


12 min AMRAP

1 DL

2 DB squat snatches

3 C2B

2 DL

4 DB squat snatch

6 C2B

3 DL

6 DB squat snatch

9 C2B

4 DL

8 DB squat snatch

12 C2B


Tuesday, January 24th WOD

Workout for Tue., 1/24:

Warm Up!

Skill –

butterfly pull ups/ Kipping/Kipping with a band




15 T2B

20 KBS

Monday, January 23rd WOD

Workout for Mon., 1/23:

Warm Up!



4 Rounds: 3 mins to complete

500m Row

Max Thrusters

~ 3 min rest ~