CFWB Free Workout

I was scouring the internets yesterday and happened across a Facebook post from CrossFit White Bear regarding a free workout for today. The WOD was one that I had seen before, it was pretty basic – not too fancy (hey, what can you expect for a free workout?) and in order to cover his butt, the owner had to keep it that way. Ball slams and box jumps.


Ball Slams (30lbs)
Box Jumps (24″)

My Results


I knew this was going to be a dangerous thing going in – I haven’t done much of anything in terms of working out since September/October or midway through the HS football season. And, as I expected, this kicked my butt! Sure, it all started out great… First set of ball slams went as well as expected, but those 21 box jumps is where the fail began! Second round was similar to the first – ball slams, were okay, but the box jumps required a handful of mini-breaks (which, for a timed workout, is not preferred and will greatly hinder time). I was able to just plow through the 3rd round, mentally telling myself, “it’s not even double digits”.

I absolutely loved having someone else there to push me and the facility is exactly what I am looking for. If you’re near the White Bear area and want a butt-kicking, programmed workout facility, you should definitely check out CFWB. Jaco (the owner) is cool people as is most of the Twin Cities CrossFit facility owners – I met a bunch of them at Warrior Dash last year. I would sign up in a heartbeat, but the membership is a little pricey and with the boys eating more like their daddy, the funds gained at a non-profit seem slimmer and slimmer every day. Maybe someday I’ll be able to workout consistently at a sweet-ass place as CrossFit White Bear.