Monday April 15

Monday April 15

Today we are remembering Maine State Police Detective Ben Campbell.
Thank you for your service.


AMRAP 31 Minutes
5 Burpee Bar Muscle Ups
11 Bench Press 185/115
12 Box step over (24/20″) (70/50#)
82 Double Unders

AMRAP 31 Minutes
5 burpee pull ups or ring rows
11 bench press 135/80
12 box step overs 50/35 dbs
82 single unders

This 31 minute amrap is not a sprint, it designed to test your fitness and skill to challenge and support your class.
Please choose movements that you can complete in your best ROM under fatigue.

The Burpee bar muscle-up consists of a burpee followed by your high skill gymnastics kipping muscle up, modifications to this can be:
burpee kipping pull up
burpee jumping pull up
burpee ring row

Ben Campbell was 31 years old. Just days shy of his 32nd bday.
Ben lived his life to the fullest… Which is something almost unattainable but he managed to do itHis two call numbers with the sp were 511 and 1282.
Ben also loved to lift. Hence the bench press and heavy dB step overs

Saturday April 13

Saturday April 13

“Escape and Evade”

For time with a partner:
50 Thrusters (115, 75)
50 Toes to Bar
1 Mile Run
50 T2B
50 Thrusters (115, 75)
1 Mile Run L3: (95, 65)

  • 30:00 Time Cap

Open: as written
L3 Performance: (75, 55) (T2B or Knee to chest)
L2 Fitness: (65, 45) (Abmat Sit-ups)

L1 Scale as necessary

It’s up to you and your teammate today to come up with a strategy that works best.
Both thrusters and T2B should be able to be completed in at least 5 reps per set

There is a total of 50 reps of each movement per person if split evenly. In terms of breaking the running intervals, that’s entirely your call today.

Friday April 12


We are finding a 3RM close grip chin up.

  • Rest 2 minutes between attempts.

If unable to complete with weight, complete 6 sets of 3 reps with 90-seconds rest between sets with bodyweight.
Scaling today will be 5 sets of 5 partner assisted close grip chin-ups.*any addition to body weight can be used. (weight vest, belt with weight on it, bands holding weight)

Rest 2:00 between sets

L1 Performance: Bodyweight 6 x 3. 

L2 Fitness/L1 Scaled: Assisted Chin-ups 5 x 5. 

  • You will complete these reps as fast as possible while maintaining proper form.
  • You should be able to perform large sets of each movement without hitting failure.
  • We’ll review all of the movements in our warm-up today.



For Time:

Hang Power Cleans (95/65)

Then NOT for time but for quality

DB Floor Press (50, 35) (Neutral Grip)
*50 Banded pull-aparts after each set (pronated grip)

Open: as written
L3 Performance: (45, 30)
L2 Fitness: (35, 25) (Box Push-ups)
L1 Scaled: (25, 20) (Box Push-ups)


Thursday April 11

Thursday April 11


Back Squat with 1 second pause in the bottom: 5 x 3 @80%, every 90s.

  • Same weight all 5 sets
  • Use 3 sets to work up to your 80% and then complete 5 sets of 3 repetitions all at 80%.
  • Back squats will have a 1-second pause in the bottom.

**After back squats are complete start warming up touch n go deadlifts to prepare for the Metcon



For time:
30 Calorie Bike
30 Deadlifts (225, 155)
30 Lateral Burpees

  • 9:00 Cap

Open: (as written)
L3: Performance (185, 125)
L2 Fitness: (155, 105)
L1 Scaled: (60s Max Cals on Bike) (135, 95) (Regular Burpees or Squat Thrusts)

*Alternate Scaling Bike = 45 Calorie Row or 30 Cal Ski Erg or 400m Run

  • This workout should be performed around 90% effort meaning near a ”sprint” pace.
  • Burpees over the bar will be done laterally.
  • Empty your tank on the burpees and use a weight on the deadlift that’s challenging but can still be done in big sets.

Aerobic Capacity

10x200m Run
Rest 2 mins between attempts

-Pace the first 6 internals
– Get progressively faster
– All out Sprint last 200m

Wednesday April 10

Wednesday April 10

“Clock Watcher”

20 Minutes on the clock:
Buy-in: 200 Meter Front Rack KB Carry

Then with the remaining time AMRAP: (53/35)
200 Meter Run or 400m Row
15 Sumo Deadlift High Pulls (53/35)
30 Double Unders

Open: As written
L3 Performance: (40/30)
L2: Fitness: (35, 25) (:45s of Double Under Attempts)
L1: Open: (30, 20) (Single Unders)

  • Today’s workout is a mix of GPP work and straight conditioning.
  • The workout starts with a Front Carry which will most likely have to be broken down into shorter intervals as front rack carries are much more challenging than they look.
  • You should be able to maintain a consistent 75% effort throughout the entire AMRAP.


Alternating DB Curls:
3 x 10 ea. Rest 60s. *Between each set complete 1 Banded Alphabet on each side.

Due to the new Maine and CDC regulations, we are running a limited schedule.  Please contact for more information.  We will be starting in-person classes on May 11th, and continuing with our online zoom classes until further notice.   CFB Staff