Workout Of The Day

Week of 11/12-11-16 WODS

(Mon)

Veteran’s Day WOD 9:00am

(Tue)
WOD

20 min amrap

20 thrusters

20 pull ups

20 burpees

(Wed)
WOD

3 rep max oh squat

7 min amrap

3 bar mus

5 oh squats 155/105

(Thur)
WOD

NFT

4 rounds

5 skin the cat

10 strict c2b

20 ring pull overs

60 ft hs walk

(Fri)
WOD

FGB!

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

Monday, November 28th WOD

rowing

Beginner’s Course starts today at 7:30pm.

“Bring-A-Buddy” Day Tuesday, November 29th! Bring a friend to workout with you at any class for free!

Workout for Mon., 11/28:

Warm Up!

WOD –

4 rounds

(resting 3 mins between rounds)

30 Cal Row

20 OH Plate Lunges

10 Burpees to Plate

Saturday, November 26th – Family WOD 9am!

familywod

Regular schedule resumes today, Sat. 11/26!

Also, join us in our fun Family WOD at 9am — for beginners to advanced athletes of all ages!

Friday, November 25th – CFBF Closed!

Friendly reminders:

Fri., 11/25 – CFBF will be closed all day.

Sat., 11/26 – Regular schedule resumes & “Family WOD” at 9am!

Thursday, November 24th WOD – Thanksgiving Day!

TurkeyDayWod

Happy Thanksgiving!  

We are certainly very thankful for our CFBF family!

Reminder:  We have our Thanksgiving WOD today at 8am only! 

Closed the remainder of the day. Have a great holiday!

Workout for Thu., 11/24:

Anything!

Second Beginner’s Course Added – Starts Nov. 28th!

new_on_ramp_2016_nov28

Don’t wait for a New Year’s resolution!

Get a jump on your fitness after the Thanksgiving holiday with our next Beginner’s Course, starting November 28th!

This is the perfect program for anyone that has been looking to try CrossFit for the first time, or for a CrossFitter that is looking for a refresher course.

Space is limited.  To learn more or to register, click here.

Wednesday, November 23rd WOD – Modified Hours

lexie

Schedule Reminder:

Wed 11/23 – Closing at 4:30pm (last class is 3:30pm)!

Workout for Wed., 11/23:

For…

Tuesday, November 22nd WOD

jumprope

Workout for Tue., 11/22:

Prepared…

Monday, November 21st WOD

img_3405

**Thanksgiving Holiday Hours & Schedule**

Wed 11/23 – Closing at 4:30pm (last class is 3:30pm)

Thur 11/24 – 8am WOD only (Thanksgiving Day WOD)

Fri 11/25 – Closed

Sat 11/26 – Regular Schedule Resumes & “Family WOD” at 9am!!!

Workout for Mon., 11/21:

Be…

Thanksgiving Holiday Hours & Schedule

**Thanksgiving Holiday Hours & Schedule**

Wed 11/23 – Closing at 4:30pm (last class is 3:30pm)

Thur 11/24 – 8am WOD only (Thanksgiving Day WOD)

Fri 11/25 – Closed

Sat 11/26 – Regular Schedule Resumes & “Family WOD” at 9am!!!

Friday, November 18th WOD

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Workout for Fri., 11/18:

Warm Up!

WOD –

Teams of 2

1 person working at a time while other holds a KB at chest.

100 pull ups

100 push ups

100 v ups

100 lunges

100 kb swings (other partner rests)