Workout Of The Day

Monday, December 18th WOD

Workout for Mon.,12/18:

Warm Up!

Strength –

Build to 95%of back squat

Then

2×2@90%

%

WOD –

“Air Squat Annie”

50-40-30-20-10

Air squat

DUs

Ab mat sit-ups

Previous WODs

Tuesday, January 12th WOD

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CFBF Healthy Lifestyle Challenge Info Session this Thursday night, 1/14 at 6:30pm! 

Core Nourishment will be co-presenting and food/snacks will be provided by Good t’Go!

Please RSVP if you plan on attending.  

30-Day Challenge kicks off 1/18…change your life in 2016!!! 

Workout for Tue., 1/12:

Warm Up –

2-3 Rounds

Barbell Complex

WOD –

Part A:

Find a 3x rep strict press max…then…

3x Strict press, 4x push press, 5x push jerk

2x Strict press, 3x push press, 4x push jerk

1x Strict press, 2x push press, 3x push jerk

**Increase weight each set**

Part B:

Bring Sally Up!! (Squats)

Every time you break= 3x Burpees per break after the WOD

After Bash –

Mobility work

Monday, January 11th WOD

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CFBF Healthy Lifestyle Challenge Info Session this Thursday night, 1/14 at 6:30pm! 

Core Noursihment will be co-presenting and food/snacks will be provided by Good t’Go!

Please RSVP if you plan on attending.  

30-Day Challenge kicks off 1/18…change your life in 2016!!! 

Workout for Mon., 1/11:

Warm Up –

2 min Foam roll lats

2 min Banded Lat Stretch

5 min Dynamic warm up

Strength –

4×8 Superset

BB Heavy Lunges (4 per leg)

Strict pull ups

WOD –

2 Rounds:

5 KB or DB Snatch (each arm)

10 MB Squat Clean Wall Balls

15 Box Jumps

20 Push ups

25 Double Unders

After Bash –

5 Rope climbs*

(*Reminder to wear tall socks for pants.)

Friday, January 8th WOD

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Workout for Fri., 1/8:

WOD –  15.2

Thursday, January 7th WOD

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Workout for Thu., 1/7:

Warm Up –

2 Rounds

30 sec Pry Squats

10 PVC Pass Through

5 Around the Bend/Side

10 Squat Therapy Wall Squats

Brady Banded Warm Up

Skill/Strength –

Snatch

5-7 mins. to work up to heavy rep

WOD –

3 Rounds:

10 Hang Power snatches

20 Air squats

30 Jumping Lunges

Then…

REST 3 min

Then…

50 KB Swings

Wednesday, January 6th WOD

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Workout for Wed., 1/6:

Warm Up – 

Coach’s Choice

Skill – 

Gymnastics Work

Hollow Hold/Hollow Rock/Arches

WOD – 

Teams of 3

Round 1

(Members rotate out every 2 minutes) 

Member 1:  Max Calories

Member 2: Max Hanging L hold

Member 3: Max Toes To bar

Round 2:

(Members rotate out every 2 minutes)

Member 1: Max calories row 

Member 2: Max Plank Hold

Member 3: Max Push Ups

Round 3:

(members rotate out every 2 minutes)

Member 1: Max calories row

Member 2: Max Handstand Hold

Member 3: Max Pull Ups

Tuesday, January 5th WOD

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Workout for Tue., 1/5:

Warm Up –

2 Rounds

5 RDL

5 High Hang Power Clean

5 Front Squat

5 Strict Press

5 Back Squat

5 Good Morning

5 BTN Push Press

Skill – 

Agility Ladder

WOD –

3 Rounds of 

3 Deadlifts, 2 power cleans, 1 hang clean 

2 mins. of max box jump

2 mins. of rest (in between each round)

REST 5 min

3 Rounds of 

8 Push press 

2 min Double Unders

2 mins rest (in between each round)

Monday, January 4th WOD

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Our next Healthy Lifestyle Challenge is set to kick off on January 18th!  We’ll be having a free Info Session on 1/14 and lay out all the details. Make 2016 your best year yet!  

Workout for Mon., 1/4:

Warm Up –

Coach’s Choice

Strength –

10 min. EMOM

3x Back Squat @ 75%

3x Burpees

WOD –

1 min. of Max Manmakers 

2 Rounds of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats x2)

2 minutes of Max Russian KB swings 

2 Rounds of Cindy

3 minutes of Max Sit ups

2 Rounds of Cindy

4 minutes of Max meter row 

2 Rounds of Cindy

(Score= Total time AND reps for each movement!)

Friday, January 1st 2016 – CLOSED – Happy New Year!

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HAPPY NEW  YEAR!!! 

CFBF will be CLOSED on Friday, 1/1/2016.

Regular schedule resumes Saturday, 1/2.

Cheers to a happy and healthy 2016!!!

Thursday, December 31st WOD – NYE (Modified Schedule)

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Holiday Schedule Reminders:

Thu., 12/31 – 6am and 9am classes ONLY.  Open Gym from 7-9am.  Closed remainder of day.

Fri., 1/1 – New Years Day – CLOSED.

Workout for Thu., 12/31:

Warm Up –

200m Row

20 SU

20 Monster Walks

10 Inch Worms

10 Push Ups

10 Sit Ups

WOD – 

CrossFit Games Open 14.3

8-Minute AMRAP:

10 Deadlifts

15 Box Jumps

15 Deadlifts

15 Box Jumps

20 Deadlifts

15 Box Jumps

25 Deadlifts

15 Box Jumps

30 Deadlifts

15 Box Jumps

35 Deadlifts

15 Box Jumps

After Bash –

Minute to Win It

Wednesday, December 30th WOD

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Workout for Wed., 12/30:

Warm Up –

10 Minutes to work on your “Goat”

(Remember the thing(s) you aren’t good at or hate to work on!)

WOD –

Partners A & B

2 Rounds:

A.) 1 min Plank hold 

B.) Max KB swings

A.) 1 min Wall sit

B.) Row for Calories

A.) :30 sec Squat hold

B.) KTE/Toe2bar

A.) :30 sec Hollow hold

B.) Wall balls

A.) :20 sec Handstand hold

B.) Mt. Climbers

A.) and B.) both complete a Max chin over bar hold, whoever holds the longest, that is the partners score.

After Bash –

Mobility/Smash