Tag Archives: crossfit kids



Strongman Thursday!   WARM UP Group Warm up WOD 100 double unders/5 stones to shoulder/500M Row 80 double unders/4 stones to shoulder/400M Row 60 double unders/3 stones to shoulder/300M Row 40 double under/2 stones to shoulder/200M Row 20 double unders/1 stone to shoulder/100M Row Substitute burpees for double unders 30/25/20/15/10 Substitute Rowing for a Run […]


Christmas Schedule 2014

Dec 22nd – Jan 3rd Its Friends and Family week! (Actually 2 weeks) The Holidays are upon us. Friends and Family will be visiting what better way to pass the time then introduce your loved ones to what you love to do.   Holiday Schedule Mon 12.22.14 5:30am-6:30am Group Class 8:30am-9:30am Group Class 9:30am-10:30am Group […]


WOD 12.12.14

OUR 7TH ANNUAL CFBF XMAS PARTY IS UPON US …. LOOKING FORWARD TO SPENDING SOME DOWN TIME WITH YOU ALL! OUR HOURS ARE LIMITED 5:30am-6:30am 9:30am-12pm All other classes are canceled We are decorating and prepping the gym for the party Ive posted a workout for all to do (No open gym) You are welcome […]


WOD 12.01.14

Tonight is your last chance to save money on our 2nd Annual Powerlifting Meet in March CLICK HERE to register  WARM UP Joint Rotation Shoulder Pass Through Easy 400m run 20 Burpee Sprint WOD Jenny Complete as many rounds as possible in 20 minutes of: 45-lb. overhead squats, 20 reps 45-lb. back squats, 20 reps […]



FREE WORKOUT! GRAB A BUDDY AND SMASH IT!  8:00am Class WARM UP Group Warm up WOD AMRAP in 30min of Team of 2 or 3 Row max cal Bench Press 135/75 Max Reps (unbroken) Bench press is the driver Post Total cal and reps one number We will be running to Starbucks after the 8am […]



HAPPY THANKSGIVING TO ALL OUR FRIENDS AND FAMILY! We are so thankful for each and everyone of you! We hope you all enjoy your Thanksgiving and spending time with your family!  We are Closed Thursday and Friday However I may come in on Friday. If I do I will post a time so you can […]


WOD 11.26.14

WARM UP 10 min Group Warm up WOD Deadlift 3-3-3-3-3 reps Post loads to comments. then For time: 100 Double Unders rest 5min For time: 100 Ab-mat sit ups Post individual time for each workout


WOD 11.17.14

WARM UP 10 min Group Warm up WOD Row 250 m This is an all out effort for time Take as many attempts as needed Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely 3 minutes between each round. Post times to comments.


WOD 11.06.14

WARM UP 5 Min Group Warm up then Warm up on Yoke STRONGMAN WOD Build up to a 1RM yoke carry x 50′ Then — adjust the weight to 85% of your 1RM and complete a 50′ carry every other minute on the minute x 20 minutes   Get registered for our upcoming Specialty Class […]