Tag Archives: crossfit



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 […]


WOD 01.21.15

WARM UP Chest to bar Pull ups x7, ring dips x7, ghd sit ups x7, overhead walking lunges 45# plate x10 WOD 5 rounds of: 5 Power Snatch 95/65 7 burpees, 10 push press 95/65 *Athletes use only 1 bar LIFTING 10x 3 good mornings AHAP (As Heavy As Possible) COOL DOWN/ACCESSORY WORK 6x max […]


WOD 01.19.15

Congrats to Brent and Olivia. They smashed the Spartan race Sat. Pictures are up on the CFBF Facebook WARM UP Kipping Pull ups x10, push ups x12, abmat sit ups x12, air squats x15 WOD 3 rounds of: 40 double unders, 15 thrusters 75#, 10 chest to bar pull ups *Scale for DUs Single Jump […]


SAT WOD 01.17.15

8:00am WARM UP Group Warm up WOD 6 min AMRAP (as many rounds as possible) 200m run 30 Air Squat Rest 1min 6min AMRAP of Row 150m 15 Jumping pull ups Rest 1min 6min AMRAP of 100 single jump rope 10 Box jump


WOD 01.15.15

Strongman Thursday  WARM UP Group Warm up WOD Each event is for time.  Rest as needed between events. 1 — 100M keg carry @ body weight 2 — 200M overhead axle carry @ body weight 3 — 400M yoke carry @ 3.25x body weight Post loads and time for each event to comments.  Post your […]

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WOD 01.14.15

  FEB 21st we are hosting a Competition Prep Course This event is FREE to our Members We will be capping this event If you want to join in Register NOW This Prep Course will prepare anyone who’s interested in competing. From the seasoned competitor to the novice. Learn Connect and Build a Community with […]


WOD 01.12.15

Our CrossFit Games Season is approaching. For those of you not familiar CLICK HERE to see information Basically its a world wide competition that any and all can do! We will be hosting our own Mini Competitions each Friday Night Our programming has been slowly adjusting for this Open. All are welcome to compete The […]



Thank you CFBF Family for all your support during my preparation to compete in this years OC ThrowDown. Unfortunately I’m sad to say I’ve decided to pull out. Fighting a nasty virus for 1/2 of Dec then this latest flu, sickness, or death on a stick I’m just not able to compete at the level […]


WOD 01.08.15

MEAGAN’S BIRTHDAY WOD! Meagan is an awesome trainer here at CFBF we are LUCKY to have her! She is a Strong Fierce Competitor in CrossFit, Strongman and Anything she set her mind to We Hope you have an awesome Birthday Meagan! WARM UP FUN Group Warm up! WOD Complete as many rounds as possible in […]