Friday, August 21st WOD & Weekend Schedule


Reminders – Nor’easter Prep Meeting Friday, 8/21 at 6:30pm. 

All CFBF athletes, judges, volunteers are welcome. 

Please note – NO 6:30PM CLASS on FRIDAY. 

We will be CLOSED on Sunday, August 23rd for the Nor’easter event. 

Workout for Fri., 8/21:

Warm Up –

CF Warm Up

3 Rounds

8-10 Reps

Pull Up

Push Up

Sit Up


Air Squat

Samson Stretch 30 Sec

Strength –

Part A:

Back Squat


Part B:

Gymnastics Strength

0-4 Min

3 Reps “Easy” C2B

4-8 Min

2 Reps “Harder” C2B

8-12 Min

1 Rep “Hardest” Scale C2B


”Paul’s Birthday Cake”

8 rounds of…

8 burpees

rest 10 sec

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