Workout Of The Day

Friday, May 18th WOD

Workout for Fri., 5/18:

Warm Up!

WOD –

“Fran”

21-15-9

Thrusters

Pull-ups

Post WOD –

5×3 thruster building to heavy.

Previous WODs

Wednesday, June 1st WOD

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Workout for Wed., 6/1:

Warm Up –

50 S.U.

Leg swings x10 each leg on wall or rack

15 jump squats

10 banded good mornings

10 banded pull aparts

x2

Gymnastics –

Max box jump height

WOD –

15 min AMRAP/Ladder

12 Thrusters (increasing weight)

35 DUs

Tuesday, May 31st WOD

New_On_Ramp_2016_v2

Great job to all CFBF athletes who joined us for the Murph Memorial Day WOD & BBQ!!!  Amazing work and such a fun time! 

Also, only a few slots left in our next Beginner’s Course starting June 6th!  Perfect program for anyone new to CrossFit or in need of a refresher.

Workout for Tue., 5/31:

Warm Up –

Smash w/ Lax Ball (post Murph)

Quad stretch

Elbow stretch with PVC 

Clean position work w/ PVC

Strength / Oly –

12 min. EMOM

2 High Hang Clean building every minute

WOD –

Accessory work

2-3 rounds

50 lat pull downs

70 banded marches

Max farmers carry back and forth in gym with KB

10 total TGU

Monday, May 30th – Memorial Day Murph WOD & BBQ

muprhmemorialday

CFBF Annual Murph Memorial Day WOD & BBQ 

starting at 9am! 

(No classes, regular schedule/classes resume Tuesday, May 31st)

WOD – “MURPH”

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

1 mile run

100 Pull Ups

200 Push Ups

300 Air Squats

1 mile run

Sunday, May 29th – CFBF Closed!

Friendly reminder that CFBF is CLOSED on Sunday, May 29th for the holiday. 

Join us on Monday, May 30th for the Murph Memorial Day WOD & BBQ starting at 9am!

Regular schedule/classes resume Tuesday, May 31st.

Memorial Day Weekend/Holiday Schedule

memorial day

CFBF Memorial Day Weekend & Holiday Schedule:

Saturday, May 28th – Regular schedule & classes

Sunday, May 29th – CLOSED

Monday, May 30th (Memorial Day) – Murph Memorial Day WOD & BBQ starting at 9am. Please RSVP.  (No regular classes)

Tuesday, May 31st – Regular schedule & classes resume

Friday, May 27th WOD

New_On_Ramp_2016_v2

We still have some slots available for the next Beginner Course, which starts June 6th!  To learn more, click here!

Workout for Fri., 5/27:

Warm Up –

400m run

20 PVC Pass Throughs

10 Squats

10 jumping squats

1 min RBM

10 OH Wall Squats

Bergner W.U

Gymnastics/Strength –

5-10 Strict Pull Ups

OTM for 10 Minutes

(post WOD)

WOD –

Snatch & Burpee Ladder!

Open Gym Suggested Work:

Strongman –

Stone “med ball clean” to OH press “Grace”

Thursday, May 26th WOD

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Workout for Thu., 5/26:

Warm Up –

3 Rounds

200m row

10 PVC Strict Press

10 Partner WB throws each

30s  Runners stretch/side

WOD –  “The Pain Cave”

Complete for Time

Fit:

40 Wall Ball (10/8)

30 Box Jumps (20/16)

Then…

21-15-9

Push Jerk (95/65)

Bench or box Dip

Then…

40 WB (10/8)

30 Box Jump (20/16)

Perf:

40 Wall Ball (14/10)

30 Box Jumps (24/20)

Then…

21-15-9

Push Jerk (135/95)

Banded Ring Dip

Then…

40 WB (14/10)

30 Box Jump (24/20)

Comp:

40 Wall Ball (20/14)

30 Box Jumps (24/20)

Then…

21-15-9

Push Jerk (155/105)

Ring Dip

Then…

40 WB (20/14)

30 Box Jump (24/20)

Open Gym Schedule:

Endurance –

3 RNDS

30 Seconds max Cal on Assault Bike

30 Seconds Max MU

1 Minute off

Wednesday, May 25th WOD

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Workout for Wed., 5/25:

Warm Up –

20 Banded pass throughs

20 Banded Pull Aparts

30s Hollow Hold

30s. Arch Hold

30s Handstand Hold

Strength –

Bench Press

1 RM

WOD – “The Six- Pack Sequence”

Fit:

NFT

Clean @80% 1-2-3-1-2-3-1-2-3

Strict Knee Raises above hip 3-6-9-3-6-9

1 min Handstand Hold

Sequence: 1 clean- 3 Knee Raises – 1 min HS Hold

Perf:

NFT

Clean @80% 1-2-3-1-2-3-1-2-3

Strict K2E 3-6-9-3-6-9

50 Handstand Shoulder Taps

Sequence: 1 clean- 3 K2E- 50 HS Taps

Comp:

NFT

Clean @80% 1-2-3-1-2-3-1-2-3

Strict T2B 3-6-9-3-6-9

50 ft Handstand Walk

Sequence: 1 clean- 3 T2B- 50 Ft HS Walk

Tuesday, May 24th WOD

bradshaw

Updates – CFBF will be closed on Sunday, May 29th.  On Monday, Memorial Day (5/30) we’ll be hosting our annual Murph Memorial Day WOD & BBQ starting at 9am.  Please RSVP.  Regular schedule will resume on Tuesday, May 31st.

Workout for Tue., 5/24:

Warm Up –

10 PVC around the worlds per direction

10 RDLs

10 inch worm

10 Spider man

20 single unders/double unders

WOD – “Bradshaw”

U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, Alaska, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle. He is survived by his parents, Paul and Mary, and brother Robert.

Comp:

10 RFT

3 HSPU

6 Deadlifts (225/155)

12 Pull ups

24 Double Unders

Perf:

10 RFT

3 Bear Crawl Position HSPU

6 Deadlifts (185/125)

12 Banded/jumping Pull ups

48 single unders

Fit:

10 RFT

3 Hand Release Push Ups

6 Deadlifts (135/95)

12 Ring Rows

48 single unders

Open Gym Suggested Work:

Oly –

Clean

(60%x3)3; (65%x3)3; (70%x3)3;(75%x3)3;80%x2;(85%)x3

Monday, May 23rd WOD

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Workout for Mon., 5/23:

Warm Up –

2 rounds

30s RBM

8 pvc back squat

30s dancers stretch

8 banded good morning

8 banded side step

Strength –

HBBS

2 RM

WOD – “Black Magic”

Fit:

3 Rounds:

3 min AMRAP 1 min Rest

10 Burpees

10 alternating KB Snatches (26/18)

Perf:

3 Rounds:

3 min AMRAP 1 min Rest

10 Burpees

10 alternating KB Snatches (35/26)

Comp:

3 Rounds:

3 min AMRAP 1 min Rest

10 Burpees

10 alternating KB Snatches (53/35)

Open Gym Suggested Work:

Olympic –

Snatch

(60%x3)3; (65%x3)3; (70%x3)3;(75%x3)3;80%x2;(85%)x3