Workout Of The Day

Tuesday, August 14th WOD

Workout for Tue., 8/14:

Warm Up!

Strength – 

Emom x 8

Building to heavy clean and jerk


12 min amrap

3 hang clean

30 foot hs walk

Previous WODs

Friday, January 8th WOD


Workout for Fri., 1/8:

WOD –  15.2

Thursday, January 7th WOD


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 –


5-7 mins. to work up to heavy rep


3 Rounds:

10 Hang Power snatches

20 Air squats

30 Jumping Lunges


REST 3 min


50 KB Swings

Wednesday, January 6th WOD


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


Workout for Tue., 1/5:

Warm Up –

2 Rounds


5 High Hang Power Clean

5 Front Squat

5 Strict Press

5 Back Squat

5 Good Morning

5 BTN Push Press

Skill – 

Agility Ladder


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


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


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!



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)


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


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!)


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 –


Tuesday, December 29th WOD


Workout for Tue., 12/29:

Warm Up –

10s on the shoulders (15 times)

double band ohs prep

Skill/Strength –

EMOTM for 10 Minutes: Snatch Work

**Alternate minutes**

Odd-1x Snatch grip deadlift, 1x Power snatch, 1x OHS, 1x Hang snatch

Even- 3x Squat snatch


3 Rounds of…

5 Front squats

1 min max double unders

250m Row

2 min rest** (in between each round)

**Complete 5 push ups, 7 sit ups, 9 squats during “rest”**

Score = Weight for front squats AND max round of DUs.

Monday, December 28th WOD


Workout for Mon., 12/28:

Warm Up –

Dynamic Warm Up


100 Unbroken sit ups (every break= 5 burpees)

90 Double Unders

80m Bear crawl

70 Unbroken Jumping Jacks (every break= 10 Mountain Climbers)

60 Russian KB swings

50 Goblet squats

40m Plank walk

30 Pull Ups

20 Row for calories

10 Unbroken Burpee Box Jumps (every break=5 Push-ups)