Workout Of The Day

Friday, July 20th WOD

Workout for Fri., 7/20:

Warm Up!

WOD –

(Three 4 min amraps)

4 min armap

18 ohs (115/85)

18 burpee over bbell

Max cal row

4 min amrap

15 ohs (135/95)

15 burpees over bbell

Max cal row

4 min amrap

12 ohs (155/105)

12 burpees over barbell

Max cal row

Previous WODs

NEW BURN BOOTCAMP CLASS – Starts June 5th!

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.

WOD –

10 min AMRAP

“DB DT”

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!

WOD –

“Nancy”

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

-OR-

4 RFT

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

-OR-

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

WOD –

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!

WOD –

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:

3RFT

7 burpee box overs

15 WB

15 pull ups /4-5 bar MUs

Monday, May 15th WOD

Workout for Mon., 5/15:

Warm Up!

Strength –

Option 1:

Back Squat

5×3 @85-90%

-OR-

Option 2:

10 min EMOM

1: 10 Front Squats

2: 20s OH hold @1RM Strict Press weight

WOD –

21-15-9

Thrusters

Toes to Bar

Friday, May 12th WOD

Workout for Fri., 5/12:

Warm Up!

WOD –

Teams of 3

9000m row

900 air squats

***switch every 500m

Air squats completed however team wants

Thursday, May 11th WOD

Workout for Thu., 5/11:

Warm Up!

Strength –

6×1 cluster building

Then 2 sets of max thrusters

resting 2 mins between sets

– OR –

5×10 goblet squats

15 vups between sets

WOD –

12.4 CF Open WOD

12 min AMRAP

150 wbs

90 dus

30 mus