Workout Of The Day

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!


Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Previous WODs

Tuesday, September 13th WOD


Workout for Tue., 9/13:

Warm Up!



U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.


25 min AMRAP


8 BJ (30in)

1 rope climb 15’ ascent


25 min AMRAP

8 Box HSPU

8 BJ (24 in)

1 rope climb 10’ ascent


25 min AMRAP

8 Pike push up

8 BJ (20in)

2 lie to stands

Monday, September 12th WOD


Workout for Mon., 9/12:

Warm Up!

Strength –

Build as heavy as possible in complex of

1 strict press

3 push press

2 push jerk

1 Split jerk


Cash In = 30 bar facing burpees

30 C&J

Cash Out = 30 bar facing burpees

Friday, September 9th WOD


Workout for Fri., 9/9:

Warm Up!

Strongman –

3 rounds

100m sled pull to 100m sprint

Rest as needed




Kb swing

Box jump

Thursday, September 8th WOD


Workout for Thu., 9/8:

Warm Up!

Mobility –

Seated twist

Strength –

Split press



Tabata Mystery!

Wednesday, September 7th WOD


Workout for Wed., 9/7:

Warm Up!

Mobility –

Couch stretch

Work on splits

Skill Work –

Butterfly/Kipping Pull ups

(only if you have a strict pull up)


Ring/Box stabilization


2k row test!

(Don’t forget to record your times.)

Tuesday, September 6th WOD


Next week starts our next Beginner’s Course, Monday, September 12th!  Don’t miss out! We still have a few slots available.  Learn more here or register!

Workout for Tue., 9/6:

Warm Up!

Mobility –

Foam Roll T-Spine

cow/cat stretch

Monkey bars on hammys

Oly –

Snatch Balance Work

15-20 mins to Build slowly to 2 rep snatch balance



8 min AMRAP

30 dus

20 UB wbs (20/14)

10 T2b


8 min AMRAP

15 dus 15 sus

20 wbs (20/14)

2 t2b 8 k2e


8 min AMRAP

2 dus 28 sus

20 wbs (14/10)

10 v ups

Friday, September 2nd WOD


Workout for Fri., 9/2:

Warm Up!


Partner up!

(divide reps between 2 people in any way you want)

100 DU

50 cal Row

80 DU

800 m Run TOGETHER w/ 1 med ball (20/14)

60 DU

30 C&J (155/105)

40 DU

20 bar MU or C2B

20 DU

10 tire flips

September Member of the Month – Gary Godtland


CFBF September Member of the Month – Gary Godtland

Previous Fitness:

Not much the past 30 years. I sporadically would work out for a little while but didn’t usually make it past the 6 month mark.


Just lucky timing. I was at EMS and Bryant was out front, we started talking and he took me through the gym and I signed up then.   

First Memorable WOD:

I signed up for the Christmas Throwdown, which would be my 6th WOD.  It was an eye opener but I’m pretty sure that was also when I decided this might be right for me!

Favorite CrossFit Movement:

DEADLIFT!! It’s just you and the bar, pick it up and put it down. I never did it before CFBF and now it’s one of my happy places.

What Motivates you the most:

Different things do, sometimes it’s just me trying to better myself.  Other times, it’s trying to keep up with others.

Biggest Challenge:

FOCUS!  My whole life is is focus.

Biggest Improvement:


Advice for New Members:

It is going to be hard. You will struggle at times. Just keep moving forward it will get better. Everybody here has been through it and will help push you to the end.

Who is Your Superhero:

Not sure I have one, probably Heather for dealing with me for 19 plus years.

Fun Fact about Yourself:

I still have a record collection maybe 500ish .

Favorite 2016 Open Workout:

16.3 I got my first muscle-ups (tore my hands all up but didn’t care) but I think 16.4 and doing the 55 deadlifts with my hands still tore up was my favorite.

Thursday, September 1st WOD


Workout for Thu., 9/1:

Warm Up!

Strength –

Strict Max Pull Ups

2 min rest

Strict Max Pull Ups


30 RFT

1 Squat Clean (165/115)

2 Dips

3 Reverse Burpees

Wednesday, August 31st WOD


Workout for Wed., 8/31:

Warm Up!

Strength/Oly –

Snatch Complex

Build to a heavy set of…

1 snatch balance


2 hang squat snatch


100 burpees for time