Workout Of The Day

Friday, September 21st WOD

Workout for Fri., 9/21:

Warm Up!

WOD –

E2mom x 24

1- 400m run

2- 500m/425m row

Previous WODs

Tuesday, May 3rd WOD

IMG_2539

Workout for Tue., 5/3:

Warm Up –

2 Rounds of…

20PVC Pass Throughs

15 Jumping squats

10 Ring Rows

5 OH Wall squat w/PVC

Strength –

Snatch

3×60%

3×65%

3×70%

3×75%

WOD –

Fit:

10 min AMRAP

5 Push Ups

10 Goblet Squats

15 Ring Rows

Perf:

10 min AMRAP

5 Box HSPU

10  Alt Pistols w/ band, counterweight, or box assistance

15 Pull Ups

Comp:

10 min AMRAP

5 HSPU

10 Alt. Pistols

15 C2B Pull Ups

Member of the Month (May) – Gregg Mikolaities

MOM_GreggM

CFBF Member of the Month (May) – Gregg M. Mikolaities

Day Job:

Vice President/ Business Unit Leader, Tighe & Bond (civil engineering consulting firm)

Hobbies & Other Activities:

Biking (road and mountain); hiking; golf; snowshoeing

Proudest Life Achievement:

Raising 3 great adults (26, 23, 21)

Previous Fitness:

Before starting CrossFit 16 months ago, I had taken about 5 years off from any regular gym attendance; played golf and periodic hiking and biking.

Why CFBF:

Attended an intro class put on for our office and was hooked. I really enjoy the energetic coaches and personable members; the box energy and camaraderie is always great and helps get through workouts on those low energy days.

First Memorable WOD:

Fight Gone Bad

Favorite CrossFit Movement:

Prefer any lifting movement over the gymnastics.

What Motivates you the most:

Seeing improvement each month, quicker WODs, heavier weights, feeling healthier and stronger, smaller pants sizes.

Biggest Challenge: 

Any movement that requires hanging from the bars. Although progress is being made.

Biggest Improvement:

Due to previous shoulder surgeries I didn’t have any shoulder strength overhead; went from 10# dumbbell overhead to 115# strict press in a year.

Advice for New Members:

Stick with it!  The soreness and stiffness go away; but listen to your body and know when you need a day or two off.

Who is Your Superhero:

My dad, courageously battled cancer for 14 years and never once complained about his situation, just kept fighting until he couldn’t anymore.

Fun Fact about Yourself:

As a 14 and 15 year old played on national championship baseball and football teams. In my 40’s ran the Mt Washington Road Race 3 times. In my 50’s started CrossFit and my goal is to run Mt Washington again.

Favorite 2016 Open Workout:

16.2 for exceeding expectations and coming within 3 reps of finishing the entire workout. (We should add that Gregg was 8th in the region for his age group in the open this year…he’s awesome!)

Monday, May 2nd WOD

New_On_Ramp_2016_v2

“It’s never too late to be who you might have been.” – George Eliot

See you at the Portsmouth Komen 5K this Saturday, May 7th!  There is still time to sign up to run/walk for this wonderful cause.

Also, we still have some slots available for our next Beginner Course starting May 9th! Learn more here.

Workout for Mon., 5/2:

Warm Up –

1RFT

200m run

50 ft Bear Crawl

Ankle circles- 30s/side

20 Air squats

Strength –

HBBS @75%

8×3

WOD –

Fit:

4RFT

400m Run

5 Burpee box step pull up

Perf:

4RFT

400m Run

5 Burpee pull up

Comp:

4RFT

400m Run

5 Burpee M.U.

Friday, April 29th WOD

A group of runners in a cross country race.

Running Clinic Saturday, April 30th from 10am – 2pm!  Space still available.  $20 for members and $40 for non-members.

Workout for Fri., 4/29:

Warm Up –

2 Rounds

200 Meter Run or 250 meter Row

10 Jumping squats

10 OHS

30 DU or 60 SU

15 SDLHP

Mobility –

Done before class or at white board:

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

Gymnastics/Strength –

Tabata Pull Ups

WOD –

Team Chipper

Teams of 2, Alternating,

Complete as much as possible in 26 minutes:

Comp:

1 Mile run

50 OHS (135/95)

100 GHD or T2B

150 D.U.

50 SDLHP (135/95)

100 Box Jump Overs (20/16)

Perf:

1 Mile run

50 OHS (115/75)

100 V ups

150 D.U.

50 SDLHP (115/75)

100 Box Jump Overs (20/16)

Fit:

1 Mile run (or row 2000 row)

50 OHS (75/55)

100 Abmat sit ups

300 S.U.

50 SDLHP (75/55)

100 Box Jump Overs(20/16)

Open Gym Suggested Work:

Gymnastics –

5 Rounds

50 Ft. HS Walk (1 Minute rest)

Thursday, April 28th WOD

New_On_Ramp_2016_v2

We filled up our last Beginner Course and are vey excited to offer it again, starting May 9th!  To learn more, click here.

Workout for Thu., 4/28:

Warm Up –

Partner WU

2 Rounds

40 Banded Hip Pull Throughs

20 PVC Pass Throughs

10 reps banded empty bar bench press

Mobility –

(Done before class or at white board)

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

Strength –

Close Grip Bench Press

5-3-1+

WOD –

Fit:

4 Rounds

25 KBS  (45/35)

25 Push Ups

Perf:

100 Amer. KBS (53/45)

100 push ups

Comp:

100 Amer. KBS (70/53)

100 push ups

Open Gym Schedule:

Endurance –

4 Rounds

400M Sprint

2 min off

Go for negative Splits!

Wednesday, April 27th WOD

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Workout for Wed., 4/27:

Warm Up –

Strongman WU

Mobility –

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

Strength –

Stone Cleans

6 Minute Partner EMOM ALT

3-6 Cleans per minute per partner

WOD –

Fit:

5 RFT

5 Squat Cleans (95/95)

5 Pull Ups or ring Rows

5 Ring or Box Dips

Perf:

5 RFT

5 Squat Cleans (135/95)

10 C2B

OR

5 Ring Row Tuck M.U.

Comp:

5 RFT

5 Squat Cleans (175/115)

5 Ring Muscle Ups

Open Gym Suggested Work:

Gymnastics –

5-10 HSPU OTM for 10 Min

Tuesday, April 26th WOD

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Workout for Tue., 4/26:

Warm Up –

2 Rounds

1 w/ PVC bar one with empty bar

10 Pass Throughs (PVC ONLY)

10 Front Squat

10 Push Press

10 Thrusters

Mobility –

Done before class or at white board:

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

WOD-

Fit:

3 RFT

20 Power Snatch (65/45)

20 Bar over burpee

20 Thrusters (65/45)

Perf:

3 RFT

20 Power Snatch (75/55)

20 Bar over burpee

20 Thrusters (75/55)

Comp:

3 RFT

30 Power Snatch (95/65)

30 Bar over burpee

30 Thrusters (95/65)

Open Gym Suggested Work:

Olympic –

Snatch

60%x3; 65%x3; (70%x3)2; (75%x3)2; 80%x2; 85%x2

Monday, April 25th WOD – Running Clinic 4/30!

A group of runners in a cross country race.

Don’t forget…Running Clinic this weekend!  April 30th from 10am – 2pm.  $20 for members or $40 for non-members.  Video analysis, running drills to become more efficient runners, minimize injury, etc.  Email us at for questions and to register today!

Workout for Mon., 4/25:

Warm Up –

400 Meter Run

20 Front Squats

200 Meter Run

Then…

2 Rounds

10-15 Banded Front Squat Reps 

Mobility –

Lax Smash:

Plantar, glute, ham, quad, delt, chest

10×2  each  Banded Pull Aparts and Pass thoughts

15 x 2 Lateral and vertical banded squats

Strength –

Front Squat

5-3-1+

WOD –

Fit:

12 Minute EMOM

1-5 Kneeling Ring M.U.

OR 

1 Rope Climbs on 10’ w/or w/out feet

Perf:

12 Minute EMOM

1-5 Ring Row Tuck M.U.

OR

1 Legless Rope Climb on a 10’ rope from seated position

Comp:

12 Minute EMOM

1-5  Ring M.U.

OR

1  Legless Rope Climbs

Open Gym Suggested Work:

Olympic –

Clean

60%x3; 65%x3; (70%x3)2; (75%x3)2; 80%x2; 85%x2

Friday, April 22nd WOD

IMG_2542

Workout for Fri., 4/22:

Warm Up –

Dynamic group movement. 

Arm circles

Atari

Sexy back

Figure 8

Spidey walk

Crab walk

Inchworm

Leg swings

Jump squats

Skater stretch

Strength –

Close Grip Bench

5×3

WOD –

3-4 Rounds NFT

3 Turkish get ups each side

10 hip bridges

10 ab wheel roll outs

75 banded marches

Thursday, April 21st WOD

IMG_5109

Workout for Thu., 4/21:

Warm Up –

Lax ball smash delt and scap.

4 rounds tabata sexy back

4 rounds tabata flip flop banana on the ground

Skill –

Handstand walk or

handstand hold on wall or

free standing practice

WOD –

Comp:

8 Min AMRAP

3 Bar M.U.

6 HSPU

Rest 3 mins

8 Min AMRAP

5 C2B

8 Push Ups

Perf:

8 Min AMRAP

3 C2B

6 HSPU

Rest 3 min

8 Min AMRAP

5 Pull up

8 Push up

Fit:

8 Min. AMRAP

3 Pull up (Scale to bands or jumping)

6 Pike HSPU

Rest 3 min

8 Min. AMRAP

5 Ring Row

8 Box Push Up