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Transition to WODIFY! (Update)

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Hello everyone!

Nick, here with an update on switching to Wodify!

We’ve finished getting everyone added to WODIFY. Every member now has a profile and a membership. You’ve probably received a few emails recently about Wodify…

  1. Wodify Welcome email (From Wodify, not CFBH): Gets you to verify/fill-in info. Please add a photo (pref of your face…but that’s just me), and emergency contact as well!
  2. Sign the waiver: There’s typically a link in the welcome email for you to do this.
  3. Enter in credit card info: Please enter any card you’d like for us to use for transactions from here on out. You can always add/change your default payment in the system if you like.
  4. Sign the membership contract: We’ve added contracts for the memberships you currently have, matching payment dates, end dated, monthly fees. You will have a digital copy with your online profile that you can reference anytime you want. There is an auto-renew option for all memberships that you can easily “opt out” of when you get there.
  5. Voided Transaction email: To make sure your membership is up and running, we had to backdate the memberships to the last payment you made on our previous software. After that, we void that invoice to prevent you from getting charged again, since you’ve already paid for that month.
  6. Download the Wodify App (click here for iPhones) (Click here for android)
  7. Start RSVPing for classes on Wodify: Please start using Wodify this week! All of the CFBH staff are learning it as well, so we’re hoping to get any kinks out this week.
  8. Start logging your workout results: What’s great about Wodify is that you can enter in workout results for all of the WODs we do at CFBH! There will be some modification to how the levels we use (Competitor, Performance, Fitness) are recorded using Wodify. If you complete the workout in the Competitor level, you will click the “Rx+” logo when you record your score. If you complete the performance level, you will click the “Rx” button. If you complete the Fitness level or modify the workout more, you wont click any button, and you’d just enter your score. To Recap:
    Rx+ = Competitor       Rx= Performance      “Blank” = Fitness
  9. Check the daily leaderboards: Once you enter in your results, you’ll be able to see when you ranked that day in each workout! Cool, right?!

Those are the details of where we’re at in the Wodify process. We really need all of your help to get everyone’s payment info ASAP! We’re trying to completely shift to Wodify by the end of the week. 🙂

If you have any questions, please feel free to email me at If you catch any mistakes on pricing or being double charged, please tell us immediately and we’ll fix it.

Wodify is gonna be GREAT!!!!


CFBH 4.20

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**Working wt is 90% of MAX**
Every 2 mins
3 @70%
3 @80%
3+(but not to failure) @90%

5 Rounds:
400m run
20 Amer. KBS
Rx+: 53/35
: 35/25
Sc: Other
24min EMOM
Min1: 20 Wall Balls
Min2: 15 box jumps
Min3: 10 DB push Press
Min4: 15 T2B


CFBH 4.19

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**Working wt is 90% of MAX**
Every 2mins (14min)
5 @65%
5 @75%
5+(but not to failure) @85%

For Time:
100/80 cal bike (10min)
==REST 5min==
Burpees (10min)
C: 125 P:100 Fit:75
Track time for both portions of the workout
One armed Nancy
5 rounds
400m run
15 SA DB OH Squats

CFBH 4.18

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8min EMOM
Min1: 3-6 Ring or Bar Muscle-ups
Min2: 30 Air Squats
C (Rx+): As Written, P (Rx): C2B Pull-ups, Fit: Pull-ups or 9 Jumping C2B
==REST 2 Min==
8min EMOM
Min1: 6-9 C2B Pull-ups
Min2: 20 Push-ups

C (Rx+): As Written, P (Rx): Pull-ups, Fit: 6 Jumping C2B
==REST 2 Min==
8min EMOM
Min1: 9-12 Pull-ups
Min2: 10 DB Thrusters
C (Rx+): 35/20, P (Rx): 30/15, Fit:25/10 and 10 Jumping Pull-ups

Necessary not Accessory
3 Rounds:
8/8 Lunged SA Arnold Press
:30sec Boat Hold
30m Gun Hold Walk
20min AMRAP
12 DB Front Rack walking lunges
10 Burpees
8 DB Hang Squat Cleans
250/200m Row


CFBH 4.17

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**Working wt is 90% of MAX**
5 @65%
5 @75%
5+(but not to failure) @85%

14min AMRAP
5/5 SA DB hang C&J
12 Goblet Squats
200m Run
C:50/35 P:40/30 Fit:35/20
For Time:
1200m Run
100 Double Unders
50 Cal Bike
100 Double unders
1500m Row

CFBH 4.16

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Accessory Strength:
16min E4MOM
8/8 SA Strict press
8/8 Single Leg Step ups
5-10 Weighted Pullups
*pull-up negs or ring rows ok

Goal is to challenge yourselves on this accessory strength work. Go as heavy
as possible (AHAP)

“Almost Jackie”
For Time:
1000m row
50 Thrusters (45/35)
30 Toes to Bar
C & P: As Written
Fit: Hanging Knee Raises

5 Rounds:
20 Ball Slams
20 Push-ups
20 Sit-ups
20/15 Cal Row

CFBH 4.13

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**Working wt is 90% of MAX**
5 @65%
5 @75%
5+(but not to failure) @85%

**TEST 3** (10min Total)
For Time: (5min)
50 Cal Bike
==REST 5min==

10min EMOM
Min 1: 20 Hollow Body Rocks
Min 2: 15 Russian KBS
C:70/53 P: 53/35 Fit: 45/25

15min AMRAP
10 Goblet Pause Squats
15/10 Calorie Row
Max UB Strict Pull-ups
(Sc- Strict Ring Rows)


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So we’ve all just found our “Heavy Single” lifts for Bench, Back Squat, Deadlift, and Cleans…Now, the Strength Cycle begins!!

We will be doing a “Wendler 5/3/1” Strength Cycle.

Jim Wendler is an accomplished powerlifter who’s developed a simple strength cycle called “5/3/1”. It’s a very simple and effective strength development program that is based on a waves of increasing weight percentages and reduced repetitions. This is a safe and progressive model that will make you stronger.

Here’s a quick breakdown of how it works!

First things, first. Let’s break this down…

#1- Working Weight is 90% of your HEAVY SINGLE
All the percentages we use will be based on your “Working Weight”. You Working Weight will be 90% of your “Heavy Single” weight. If you do not have a heavy single weight, no prob, ask a Coach and we can help estimate one.

#2- All Strength will be 3 sets of lifts
Each week, any time we’re working on these lifts, we will be warming up to our lowest percentage weight of the day.

#3- The 3rd Set will always be a “Max Rep” set, but not to Failure!
(Remember, these percentages are based on your WORKING WEIGHT!)
Week 1- 3 sets, 5 @65%, 5 @75%, 5+ @85% (Not to Failure)
Week 2- 3 sets, 3 @70%, 3 @80%, 3+ @90% (Not to Failure)
Week 3- 3 Sets, 5 @75%, 3 @85%, 1+ @95% (Not to Failure)
Week 4 “DELOAD WEEK”- 3 Sets, 5 @40%, 5 @50%, 5 @60% (no Max Rep)

On “Week 5” we will begin the the cycle over again, but add 10lbs to our “Working Weight” for lower leg movements (Deadlifts, Backquats, Cleans), and 5lb to our “Working Weight” for Bench.

#4- Progress Slowly
This program was put together by people smarter than us…trust the process. Stay strict on your numbers and move well when you lift!

So this is the gist of what we’re doing. We’ll have some Wendler Strength Cards at the Box by Friday! Keep Track!


CFBH 4.12

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**Working wt is 90% of MAX**
5 @65%
5 @75%
5+(but not to failure) @85%

Partner WOD
AMRAP 15 Minutes:
12 Power Snatch
30 Dubs (60 Singles)
*Partners Alt complete Rounds
C:75/55lbs, P:65/45, Fit: 45/35 Hang Power Snatch

Accessory work: (not for time)
2 rounds
40 banded pull aparts
:60 sec couch stretch (each leg)
:30s hollow body hold

For Time: (2min)
4 Rounds:
400m Run
40/30 Cal Bike
40 Burpees

CFBH 4.11

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Partner WOD
10min AMRAP
21 Cal Row
MAX UB Ring Dips
10min AMRAP
15 Cal Row
MAX UB Pull-ups
10min EMOM*
9 Cal Row
AMRAP Burpees
*Partners Alternate min

**Each team only has 1 rower to use**

For the first two 10min AMRAPS, the “buy-in” is the calories, then you complete as many Unbroken reps as possible (until failure.) once you fail, you must again “buy in” before attempting the unbroken reps (which add to your team total).

Partners can begin their buy-in row as soon as the rower becomes available. Partners can even “lap” each other.

Each AMRAP/EMOM will be total reps completed by the pair

10min EMOM
ODD: 15 Toes to Bar
EVEN: 15 Burpees to 6” Target
Alternate Movements
==Right Into==
5min AMRAP
Ball Slams