Workout Of The Day

Friday, January 19th WOD

Workout for Fri., 1/19:

Warm Up!

WOD –

“15.2”

Every 3 mins until failure. 

Increase reps by 2 each round. 

Must wait until 3 mins is up to start next round.

2 rounds

10 oh squat

10 c2b

Previous WODs

Monday, June 29th WOD

IMG_4055

Workout for Mon., 6/29:

Warm Up –

2 Rounds

200m Run

5 Chin Ups

10 Push Ups

15 Sit-Ups

20 Arches

25 Air Squats

Barbell Strength –

Sumo DL

5×5

Same Weight as (6/22)

Skill –

Agility Ladder

WOD –

1 Mile Run For Time

After Bash –

Foot/Calf Smash

July 4th Holiday & Weekend Schedule

Please make note of the following changes for the upcoming holiday/weekend.  Any questions let us know. 

Friday, July 3rd – Classes at 6am & 9am ONLY

Saturday, July 4th – CLOSED

Sunday, July 5th – CLOSED

Monday, July 6th – Regular schedule resumes. 

Friday, June 26th WOD

Aug10

Workout for Fri., 6/26:

Warm Up –

Burgener WU

Skill/Strength –

Snatch Practice

10 min:

Snatch Pull x 2 reps

De-Load

10 min: (add overhead to ground)

1 snatch pull + 1 snatch (muscle/power)

WOD – 

(3-4 person groups)

8 min AMRAP Sled Drag Relay 50m

1 min Rest/Transition

6 min AMRAP

20 Mountain Climbers

15 KBS

10 Sec Side Plank Hold (alt L/R each round)

Thursday, June 25th WOD

IMG_3861

Workout for Thu., 6/25:

Warm-up –

250M Row

10 Wall Squats

10 Ring Rows

10 Push-ups

10 Hollow/Hollow Rocks

10 Arch/Arch Rocks

30 Sec Russian Baby Maker

Strength –

Back Squat

5-5-3-3-1

WOD – “Tabata This”

20 sec work: 10 sec rest

8 rounds each:

Row

Squat

Pull-up

Push-up

Sit-up

Wednesday, 6/24 WOD

IMG_3680

Workout for Wed., 6/24:

Warm Up –

2 Rounds

200m Med Ball Run

8 Strict Press

30 sec Bar Hang

Strength –

Strict Press

3-3-2-2-2

WOD – “Raise the Roof”

4 rounds

12 Thrusters (45/35)

400M Run

1min rest

Tuesday, June 23rd WOD

IMG_2465

Workout for Tue., 6/23:

Warm Up –

2 rounds NFT

40 Single Unders

10 KBS

10 Sit Ups

10 Ring Rows

5 Burpees

WOD –

“Megan”

3 RFT

21-15-9

Burpees

KBS

DU

After Bash –

NFT

Accumulate: 30-40 Chin-ups

2+ min back bridge laying on 2x45lb plates

Monday, June 22nd WOD

IMG_3866

Workout for Mon., 6/22:

Warm Up –

Animal Crawl Medley

Strength –

Sumo DL 3×5 (+5 from 6/1; 6/19)

Skill –

Wall-Walk

WOD –

4 Rounds

200m Run

2 Wall Walks

6 Tuck Crunches

9 Box Jumps

*rounds start at 0, 3, 6, and 9 minutes

**if 200m run takes longer than 45 sec, rest until next round starts

Happy Father’s Day!

fathersday

Happy Father’s Day to all the Dads out there!

CFBF is open regular hours today 9-11am Open Gym and On-Ramps.

Saturday, June 20th – 1 Year Anniversary Celebration & Open House 9am-1pm

1yr_Anniversary_Flyer

(click to enlarge image)

Reminder – there will be no On-Ramp or Open Gym on Saturday, 6/20.  Free workout will start at 9am.  We’ll brief all athletes and break them into heats.

Friday, June 19th WOD

crossfit-bona-fide-15

Reminder – Our 1 Year Anniversary Celebration & Open House is this Saturday, June 20th from 9am – 1pm.  We hope you can join us!  We’ll have a FREE workout starting at 9am.  There will be no Open Gym or On-Ramps.  

Workout for Fri., 6/19:

Warm Up –

Dynamic WU

w/Lunge Hip Stretch

Barbell Strength –

Sumo DL

3×5

WOD –

18 Min AMRAP

50 KBS

40 Ab-Mat Sit-Ups

30 Box Jumps

20 Burpees

10 Cal Row

After Bash –

Minute To Win It