Workout Of The Day

Friday, January 19th WOD

Workout for Fri., 1/19:

Warm Up!



Every 3 mins until failure. 

Increase reps by 2 each round. 

Must wait until 3 mins is up to start next round.

2 rounds

10 oh squat

10 c2b

Previous WODs

Monday, December 11th WOD

Workout for Mon., 12/11:

Warm Up!

Strength –

6×10 banded unbroken pull-ups


12 legless rope climbs


6 pegboard climbs






Friday, December 8th WOD

Workout for Fri., 12/8:

Warm Up!



10 dumbbell snatches

15 burpee box jump-overs

20 dumbbell snatches

15 burpee box jump-overs

30 dumbbell snatches

15 burpee box jump-overs

40 dumbbell snatches

15 burpee box jump-overs

50 dumbbell snatches

15 burpee box jump-overs

Thursday, December 7th WOD


Workout for Thu., 12/7:

Warm Up! 

Accessory –

2 rounds

2:00 max plank hold



For time

50 cal row

50 wbs

50 T2b

50 wbs

Wednesday, December 6th WOD

Workout for Wed., 12/6:

Warm Up!

Strength –

Strict Press




NFT Stations

Complete all stations however you want

15 rope climbs

6 100m sled sprint

5 oh squat holds (Hold in the bottom as long as possible.)

Tuesday, December 5th WOD

Workout for Tue., 12/5:

Warm Up!

Skill –



double unders


EMOM x 18

1- 5 Bar MU

2- 10 HSPU

3 – 30 sledge strikes.  Alternate arms each round

Monday, December 4th WOD

Workout for Mon., 12/4:

Warm Up!

Strength –

Back squat

3×3 @ 85%

1×2 @ 87.5%

1×2 @ 90%



OH Squats

70 double unders after each round

Friday, December 1st WOD

Workout for Fri., 12/1:

Warm Up!



100 thrusters for time

EMOM = 5 burpees

Kalsu is a Hero WOD which honors Robert James “Bob” Kalsu (April 13, 1945 – July 21, 1970), a former professional American Football player, who left his sports career behind to serve his country in the Vietnam war.

Thursday, November 30th WOD

Workout for Thu., 11/30:

Warm Up!

Strength –

Strict Press

5×3 @ 75-80%


5×1 @ 82.5-90%


3rft NFT moving with a purpose

15 barbell sit-ups

5 db sotts press with 5-second hold at the top Left Arm

5 db sotts press with 5-second hold at top right arm

5 barbell zombie squats 10-second pause at the bottom

Coach Spotlight – Logan McColl

This week, we’d like to highlight one of our new coaches, Logan.  Logan is originally from Kittery, Maine and has been an avid athlete all of his life.  He enjoys hiking, mountain biking, rock climbing, golf, street hockey, and skateboarding.  After high school, he moved to Myrtle Beach, SC for school and to pursue golf.  While there, Logan won the school’s tour championship his second semester, took 2nd place in the matchplay championships.  He found CrossFit while in Myrtle Beach and instantly fell in love with it.  He became obsessed with constantly getting better and watching other people break their own PR’s. After graduating college Logan moved back to the North East and decided to get his Level 1 Certification to start coaching. Logan loves the CrossFit methodology for fitness, all the benefits the style of training provides and how it translates into the real world.  Take a minute to get to know Coach Logan more below. 

Coach Spotlight – Logan McColl

What’s Your Athletic/Fitness Background?   

I played Basketball up to senior year of high school.  I also did track and cross country. Outside of school I regularly played street hockey, tennis, ultimate frisbee, golf and skied. My First year of college I joined a gym that had a CrossFit side. That’s when I found out about weightlifting and got hooked.

Why Did You Join CFBF?

When I started CrossFit in South Carolina during college, the gym became one of my favorite places to be. Since I moved back to Maine I’ve been training primarily by myself, at regular gyms, and I really missed the community and good people that CrossFit gyms produce. So I looked around at a couple different CrossFit gyms and CFBF just seemed the best.

Most Memorable WOD?

This one would have to be the first Open workout I’ve ever done. I was only a month into CrossFit and not technically sound yet, and I forget the workout but it was a lot of hang power cleans and I think pull-ups? Not really sure. But everyone was being “judged” and our scores counted for something so I just red-lined the workout. And next day I had purple and black bruises all over my quads from the power cleans.

Favorite CrossFit Movement?

This is a hard one because I like a lot of them. Right now, I would have to say kipping handstand push-ups because I’ve never done them before and HSPU have always been a big struggle for me! So, right now it’s kipping HSPU.  But I’m sure my answer tomorrow will be one of the two Olympic lifts. Which is what I like the most.

Biggest Challenge? 

Getting Stronger. Coming off cross country and never touching a weight growing up wasn’t a great combo for moving big loads. So that has been and is currently my biggest challenge.

Biggest Improvement?  

Again, this would have to be getting stronger. When I first started lifting, a 135 pound back squat buried me. I was not very strong. 3 years later I squatted 210 pounds for a set of 20! 

Who is Your Superhero?

Albus Dumbledore and Severus Snape.

Fun Fact about Yourself?

I was undefeated in badminton all 4 years of high school.

What Most Special About CFBF?

The relationships between the coaches and members are really cool. There is a lot going on and it seems like and CFBF just emits a certain level of energy and fun. So it’s an awesome place to better yourself and get fit.

Any Advice for New Members?

I was really nervous when I first started CrossFit because I didn’t know anything. But CrossFit is really fun and exciting and is literally for anyone. The community is great and pretty soon you’ll be doing things you never thought you could. It’s a good place to come for an hour of the day, let everything else go, rock out for a bit and better yourself!

Quote: Do or do not. There is no try.

Wednesday, November 29th WOD

Workout for Wed., 11/29:

Warm Up!

Skill –

Kipping or strict pull up work

WOD – 

10 RFT

6 c2b

6 ring dips

200m run