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

Monday, September 14th WOD

IMG_3611

NEW CFBF Youth Tees now available for $15!

Workout for Mon., 9/14:

Warm Up –

15-10-5 (not for time)

HH Power Clean

PVC Pass Throughs

Skill –

Split Jerk

Strength –

3-3-3-2-2-2

Split jerk from floor

WOD –

8 min AMRAP

12 GTOH Plate

15 Tuck Crunches

15′ Bear crawl Forward/15′ Bear Crawl Backwards

Friday, September 11th WOD

9-11-01-logo

Workout for Fri., 9/11:

Warm Up –

Obstacle Course

Gymnastics Strength –

10 Min To Est 2RM Weighted Pull-Up

WOD –  “Annie”

50-40-30-20-10

DU’s

Sit-Ups

(Compare to 6/12)

After Bash –

3 Attempts

Depth Broad Jumps

Thursday, September 10th WOD

IMG_3698

Workout for Thu., 9/10:

Warm Up: Part A –

2 Rounds

10 Air Squats

30 sec Russian baby maker

10 Air Squats

samson stretch 30s/leg

10 Air Squats

cossack stretch 5 each side

Strength –

Part A: Back Squat

3-3-3-2-2-2

Warm Up: Part B –

5 Ring Rows

5 Push Ups

10 PVC Pass Throughs

5 Chin-Ups

5 Push Ups

5 PVC Around The Bends/side

5 Pull-Ups

5 Push-Ups

10 Band Pull-Aparts

Strength –

Part B: Strict Press

3-3-3-2-2-2

Wednesday, September 9th WOD

IMG_3849

Workout for Wed., 9/9:

Warm Up –

3 Rounds

10 Lunges

5 Burpees

10 BTN Snatch Grip Strict Press

10 OHS

Gymnastics Skill –

Handstand Walk

WOD –

50 Lunges

400m Run

50 Burpees

400m Run

50 Lunges

After Bash –

Glute/Quad Smash

Tuesday, September 8th WOD

IMG_2432

Workout for Tue., 9/8:

Warm Up –

Barbell Complex

2 Rounds

5 RDLs

5 High Hang PC

5 Front Squats

5 Strict Press

5 Good Mornings

5 Back Squats

5 BTN Push Press

Strength/Skill –

Power Cleans

3-3-3-2-2-2

Accessory –

3 Sets (Superset)

10 Bent Over Rows

10 Single Arm Seated Strict Press/arm

8 Single Leg KB RDL/leg

WOD –

8 Min Tabata

Alt Rounds

DU’s

Side Plank

Monday, September 7th (Labor Day) – CLOSED

Labor-Day-images-2014

CFBF will be CLOSED on Monday, September 7th (Labor Day). Enjoy the holiday!

Back to regular schedule on Tuesday, 9/8.

Friday, September 4th WOD

11917777_10207766000413180_3410790904660362891_n

Reminder – we are CLOSED on Monday, 9/7 (Labor Day).  We are open Saturday (9/5) & Sunday (9/6) regular hours. 

Workout for Fri., 9/4:

Warm Up –

3×8 OHS w/PVC or Light BB

30:30 Samson Stretch w PVC Overhead

3×8 Push-ups (Raised feet for challenge)

25 MB Ab throws w/Partner

3×8 Pull-Ups

Strength –

Strict Press

5-5-5-3-3-3

WOD –

21-15-9

Back Squat

Burpee over Barbell

Thursday, September 3rd WOD

Redteamworm

Workout for Thu., 9/3:

Dynamic Warm Up

Benchmark Test

1 mile Run

WOD –

Not For Time

SS: 3×8 KB ROW

        3×8 Dips

SS: 3x1min Plank

3×15 Arm Haulers

After Bash – 

3×5 Bicep Curls

(5 sec up/5 sec down)

Wednesday, September 2nd WOD

high5noreaster

LABOR DAY WEEKEND HOURS:

Saturday (9/5) & Sunday (9/6) – Regular Hours/Schedule

Monday (9/7) – CLOSED LABOR DAY

Workout for Wed., 9/2:

Warm Up –

2 Rounds

10 Air Squats

30 sec russian baby maker

10 Air Squats

samson stretch 30s/leg

10 Air Squats

cossack stretch 5 each side

Strength –

Back Squat

5-5-5-3-3-3 BS

WOD –

25 Sit-ups

20 Push-ups

15  Pull-ups

10 Thrusters

Rest exactly three minutes and then repeat for a total of four rounds.

(20 minute time cap)

Tuesday, September 1st WOD

IMG_3501

Workout for Tue., 9/1:

Warm Up –

5 Rounds 

5 Goblet Squats

15 KBS

1 Turkish Get-up Each Arm

Skill –

Double Unders

&

DU Tabata to Test

WOD –

12 min AMRAP

Farmers Carry Shuttle RUN