Workout Of The Day

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!


E2mom x 24

1- 400m run

2- 500m/425m row

Previous WODs

Friday, August 10th WOD

Workout for Fri., 8/10:

Warm Up!


2 rounds

5 min amrap

30 wbs

20 kb swings

10 burpees

Rest 2 mins

Thursday, August 9th WOD

Workout for Thu., 8/9:

Warm Up!



Take 6 sets to build to 1rm weighted pull up

Take 6 sets to build to 1 rm weighted dip


Max ub strict pull ups

Max ub strict dips


4×8 weighted ring row

20 second pause at the top on last rep

Wednesday, August 8th WOD

Workout for Wed., 8/8:

Warm Up!


Build to heavy complex out of rack in 10 sets

2 push jerk

1 split jerk

Tuesday, August 7th WOD

Workout for Tue., 8/7:

Warm Up!



sumo deadlift


For time


Double kb swing

Kb front rack lunge

100 ft kb front rack walk

Monday, August 6th WOD

Workout for Mon., 8/6:

Warm Up!


For time


Goblet squat

Pull up

Box jump

Friday, August 3rd WOD

Workout for Fri., 8/3:

Warm Up!


For time

2k row (hard)

40 front squat

40 push jerk

20 Overhead Squat

Athlete of the Month (August) – Dave Mercier


Please join us in congratulating Dave for being recognized as our August Athlete of the Month!  Dave has been working hard ever since he joined CFBF and has been a wonderful addition to our 6 am crew!  Read more about his journey below and remember, it’s never too late to start something new!  Keep up the great work, Dave!

CFBF Athlete of the Month (August) – Dave Mercier

What’s Your Athletic/Fitness Background?   

Reasonably unathletic after a couple years post-college, which is more than 25 years ago. Lots of golf, but have gone to chain gyms off and on over the years.

Why Did You Join CFBF?

Midlife crisis number two. Or 3/4 life crisis. I’m turning 50 this year and have been an insulin dependent diabetic for 17 years. Weight was up. Sugar was up. Decided that I need to do something about both. Dropped in and talked with Coach Chris. The environment is great! The coaching is tailored to beginners like me or athletes that are in fabulous shape. The encouragement and the early results keep me coming back.

Most Memorable WOD?

A few weeks ago with rowing machine—I was pretty certain I was going to puke when we were done. Wouldn’t have thought that the rowers were that tough.

Favorite CrossFit Movement? 

Not sure I have one (yet). I am seeing that I can do more—higher box on box jumps, more weight with squats, etc. I’m happy to be able to do most of the movements.

Biggest Challenge? 

Overhead movements are tough for me with a shoulder issue. Chris has been great with extra work I can do to help strengthen my upper body and my shoulder is slowly getting better.

Biggest Improvement?    

Endurance is much better. I feel better! I’m encouraged with progress and it allows me to get up super early for my hour plus drive to the gym.

Who is Your Superhero?

Coach Chris.  Anyone that can/will run around the parking lot with no shoes is super.

Fun Fact about Yourself?

I caught a pass from Drew Bledsoe. I went to a parenting seminar put on by his foundation a long time ago. I won the last prize given out and he reluctantly threw me a pass in a ballroom at a large hotel.  I could see that he envisioned me not catching the pass and knocking someone’s teeth out. The pass was at my chest so the only downside for him was me losing my breath if I missed it, but I didn’t.

What Most Special About CFBF?

I feel welcomed.  I was out of shape. Felt older than what I am, but was accepted from the beginning.  I like that the exercises are scalable and allow me to participate at my level. I’m happy to see that my level is increasing, even if at a measured pace.

Any Advice for New Members?

Take the coaching. Try things that you don’t think you can do. Be humble enough to understand what you can’t do and give yourself a goal to do more. Show up!

Thursday, August 2nd WOD

Workout for Thu., 8/2:

Warm Up!



200m waiter & farmers carry (switch half way)

2×20 glute bridge

1×20 Bulgarian split squat (10 each leg)

Wednesday, August 1st WOD

Workout for Wed., 8/1:

Warm Up!

Strength –


~15Mins to find 3RM


Atlas Stone Fran

Tuesday, July 31st WOD

Workout for Tue., 7/31:

Warm Up!



10 push up

20 box jump over

30 double unders