Workout Of The Day

Wednesday, April 25th WOD

Workout for Wed., 4/25:

Warm Up!

WOD –

Elizabeth .84

21-18-15-12-9-6-3

Med Ball Clean

Ring Dip

Previous WODs

Wednesday, March 14th WOD

Workout for Wed., 3/14:

Warm Up!

WOD –

AMRAP 5

10 Hang Power Snatch

10 OHS

25 Lateral hop over bar

Rest 2 Mins & Repeat

Tuesday, March 13th WOD

Workout for Tue., 3/13:

Warm Up!

WOD –

Hollyman Retest

30 RFT

5 WB

3 HSPU

1 Clean

Monday, March 12th WOD

Great job everyone on 18.3! Don’t forget to submit your scores. On to week 4!

Workout for Mon., 3/12:

Warm Up!

WOD –

In 5 sets, build to a heavy complex of…

2 front squats

2 push press

2 front squats

2 push jerks

Friday, March 9th WOD – 18.3 Open & FNL!

Workout for Fri., 3/9:

Warm Up!

WOD – 

CrossFit Open WOD 18.3!!!

*Reminder – no evening classes as we’ll be hosting Friday Night Lights.  Rolling heats starting at 5pm

Thursday, March 8th WOD

Workout for Thu., 3/8:

Warm Up!

WOD –

Active Recovery WOD

Emom x 20

Min 1- 100m row

Min 2- 4 strict hspus

Min 3- 4 strict pull-ups

Min 4- 4 double db oh lunge

– OR –

Emom x 20

Min 1- 150 m row

Min 2- 10 hspus

Min 3- 10 c2b

Min 4- 10 double DB oh lunge

Athlete of the Month (March) – Hattie Johnson

Hattie is a rockstar mom of three and former Olympic athlete.  She’s responsible for corralling daily her two boys Lawson and Clayton and her daughter, CFBF kiddo athlete, Jenavee.  She was also an Olympic shooter who unknowingly brought Jenavee to the Olympics in 2004–she competed in the Olympics with little Jenavee in her STOMACH!  Hattie recently suffered a stroke but she’s not letting that stop her!  Her mom-strength and determination have been evident throughout her recovery.  She always comes in ready to work with an amazing attitude and that is why she is our March Athlete of the Month.  Please join us in congratulating Hattie and read more about her journey below.

CFBF Athlete of the Month (March) – Hattie Johnson

What’s Your Athletic/Fitness Background? 

My journey with fitness really started in High School. I had a really cool gym teacher that started a weight lifting class. The girls in the class didn’t want to “get bulky” so I lifted with the boys. I would work so hard in that class and when the boys would yell for me to spot them I felt so honored…..I still hold the girls bench press record!

Why Did You Join CFBF?

We moved to NH almost two years ago and every time I would pass CFBF on the highway its like it called my name (lol). I missed the gym I came form in North Carolina so much. It was a small functional fitness gym that concentrated on kettlebells and barbell work. It was more than a gym though, it was my family and my tribe. So, I decided to get brave and reach out to CFBF (WOW, I was going to try CrossFit!!) A meeting was scheduled and BAM, I got the pleasure of working out with the early birds. From that day, I could tell it was a special place and would be the place for me; I really should say my family.

Most Memorable WOD?

The most memorable for me was Festivus because I got to share that moment with Jenavee. BEST teammate EVER!

Favorite CrossFit Movement?

This is a tough one for me. I’m going to go with the clean and jerk.

Biggest Challenge? 

PULL-UPS. There will be a very serious taco party the day I get those darn things!!

Biggest Improvement?

Over all core strength, endurance and mental toughness!

Who is Your Superhero?

Truthfully, any woman of any age who is chasing down her dreams. There is such a bright light that shines from them that its contagious and inspiring!

Fun Fact about Yourself?

I was a 2004 Olympian for rifle shooting while I was in the Army. I found out I was pregnant with Jenavee two weeks before I flew out to compete in Athens Greece!

What Most Special About CFBF?

There are seriously so many special things about CFBF. The camaraderie and pride are unlike any place I’ve been. When you can be in EMS next door during Friday night lights and hear the cheering coming through the walls…seriously, who else has that much team spirit and support!?

Any Advice for New Members?

Don’t be afraid to try CrossFit. Forget about your age, forget about how in or out of shape you feel, forget about the fact that you might feel intimidated, forget about the fact that you might have physical limitations because guess what, there is a place for you at CFBF. I’m not going to tell you it will be easy because it will definitely challenge you. I want you to remember this though, when you are doing a WOD and you are really feeling challenged, pause for just a second and know that the person to your left and right, front and back are feeling the exact same thing as you because they are all pushing their own limits and the WOD wont last forever.  You can do anything for 3,5,7,10,12,15,20 minutes!

Wednesday, March 7th WOD

Workout for Wed., 3/7:

Warm Up!

WOD –

For Time

21-Thruster (95/65)

30-Ab mat sit-ups

50-Double Unders

15-Thruster (115/85)

30-Ab mat sit-ups

50-Double under

9-Thruster (135/95)

30-Ab mat sit-ups

50-Double Under

3- Thruster (185/135)

30-Ab mat sit-ups

50-Double Under

Tuesday, March 6th WOD

Workout for Tue., 3/6:

Warm Up!

WOD –

“Amanda”

9 – 7 – 5

Muscle Ups

Squat Snatch

Monday, March 5th WOD

18.2 Fun! Don’t forget to submit your scores.

Workout for Mon., 3/5:

Warm Up!

WOD –

EMOM x 20

Within the minute

8 wall balls

6 burpees

HOLESHOT CHALLENGE! 

In 12 mins, do

10 wall balls

9 burpees

If you fail, then drop the reps.

Work for the entire 20 mins.

Friday, March 2nd WOD – 18.2 Open WOD & FNL!!

02

Workout for Fri., 3/2:

Warm Up!

WOD – 

CrossFit Open 18.2!!!

*Reminder  – FNL starts at 5pm!  Rolling heats.