Workout Of The Day

Week of 11/12-11-16 WODS


Veteran’s Day WOD 9:00am


20 min amrap

20 thrusters

20 pull ups

20 burpees


3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105



4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk



Three rounds max reps in the min one min rest after each full round

Wbs (20/14)

Sdlhp (75/55)

Box jumps (20)

Push press

Cal row

Previous WODs

Friday, August 11th WOD

Workout for Fri., 8/11:

Warm Up!


In-House Comp WOD 3!

Thursday, August 10th WOD


Workout for Thu., 8/10:

Warm Up!


EMOMx 30

Min 1: 15/10 cal Row

Min 2: 15 KBS

Min 3: 100m Run + 20 lunges

Min 4: 8 DL + 8 Burpee over bar

Min 5: 15 V-ups

Wednesday, August 9th WOD

Workout for Wed., 8/9:

Warm Up!

Strength –

Strict Press


@ 75% w/ 3s pause at the top



Squat Cleans


Tuesday, August 8th WOD

Workout for Tue., 8/8:

Warm Up!


Happy Birthday Gary!

“Filthy 50”

For time:

50 box jumps

50 jumping pull-ups

50 kettlebell swings

50 walking-lunge steps

50 knees-to-elbows

50 push presses

50 back extensions

50 wall-ball shots

50 burpees

50 double-unders

Monday, August 7th WOD

Workout for Mon., 8/7:

Warm Up!

Strength –


Back Squat

@75% 1RM

w/ 3s pause at the bottom



18 DB Snatches

40 DU

Friday, August 4th WOD

Workout for Fri., 8/4:

Warm Up!


In-house Team Comp

WOD #2

Thursday, August 3rd WOD

Workout for Thur., 8/3:

Warm Up!

Skill / Strength –

Goat work!

12 mins


Every 3 mins x5

6 db step ups

12 lateral box jump overs

24 db snatch 

Wednesday, August 2nd WOD

Workout for Wed., 8/2:

Warm Up!

Strength –


w/3 second pause

OH Squat

@ 60-65%

– OR –

Tabata HS hold


NFT stations move around as needed

4×8 each leg ( 8 sets total)

Bulgarian Split Squat with dbs

3×25 each arm external rotation crossover sym

3×5 each arm light turkish get ups

Athlete of the Month (August) – Tietjen Hynes

Tietjen is one tough and determined lady!  She never gives up and always works hard to accomplish her many goals—getting double-unders or that strict pull-up (chest-to-bar up next)!  She always cheers on and encourages other athletes and even helps us accomplish any engineering project around the box.  She’s one of the OG’s of CFBF and an integral member of our community.  We’re happy to recognize her as our August Athlete of the Month! Congrats, Tietjen and keep up the awesome work!

CFBF Athlete of the Month (August) – Tietjen Hynes

What’s Your Athletic/Fitness Background?   

As a kid, I was super uncoordinated (ok… not much has changed there). I didn’t really dig into fitness until high school, when I discovered rowing. I competed as a rower in high school and in college. After that I just worked out casually in normal gyms until I walked into Bona Fide.

Why Did You Join CFBF?

I won a free month at a health fair at work!

Most Memorable WOD?

Filthy Fifty was the first WOD I ever did Rx. I finished the workout 4 seconds before the time cap and I was so excited! I definitely didn’t think I would make it right up until I hit the last double-under.

Favorite CrossFit Movement? 

This may not be a sexy movement like snatch or HSPU, but… definitely box jumps. I love box jumps, I feel like they never let me down and whenever I see them in a workout I know I’m going to have a great day.

Biggest Challenge? 

Strict Press. My strict press has gone up by a whopping 1.5 pounds since my first year of CrossFit. Before we got the fractional plates, I once added 6 clips to a bar just to hit a PR.

Biggest Improvement?    

Probably my bicep veins, they have really become outstanding in the last year or so.

Who is Your Superhero?


Fun Fact about Yourself?

I enjoy home renovation and I have a barnful of tools.

What Most Special About CFBF?

The community. I’ve been to a few other boxes since I drank the koolaid, and people will smile at each other and say hi. I haven’t been to any others where they have the kind of tight knit and caring community that the CFBF coaches have nurtured here. I love seeing you guys every day, and there’s no better feeling than cheering someone on when they are crushing a workout or hitting a new movement or a PR. Having my “crossfriends” around makes difficult goals seem achievable every day.

Any Advice for New Members?

Scale for success. Everyone in the gym has struggled to finish a warm up, or been totally crushed by a workout with the training bar. If you pick the right scale for your body and the goals of the WOD, you will get stronger every day and you will be amazed when you look back at how far you have come!

Tuesday, August 1st WOD

Workout for Tue., 8/1:

Warm Up!


“bar fight”

50 C2B

40 T2B

30 C&J

After Bash –

Post WOD Mobility