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2020 Week 13

Thank you all for your support and help with transitioning our brick and mortar gym into an online fitness community! It’s been pretty cool to see everyone find different ways to engage and stay healthy, and we’re only getting started. Like everyone, we hope the temporary closure of the gym and the threat of the virus do not last long, but we want to be prepared to keep the community together and keep you moving in case this goes longer than any of us anticipated.

Ownership is striving to keep our fulltime Coaches employed, our rent up to date, and our bills paid to ensure the gym is ready for our return. We deeply appreciated your support of our community in these tough times. As the shutdowns continue, we understand the potential fluditiy of your own situation. While your support makes us able to continue creation of our online community and have a gym to return to, if you do find yourself in financial difficulties, please email us and we will work with you.

We plan to continue to provide you with our 8am InstaWODs and 5pm Daily Mobility sessions that are then arhchived to our YouTube Channel for On-Demand sessions. If you do not have access to any equipment, you can find our At-Home WODs on Wodify (or if you are looking for something more after you finish your InstaWOD!). If you find yourself looking for some more ways to add resistence work, check our our At-Home Strength Series. For those beautiful spring days when you want to get out for a run, look to our sprinting workouts to compliment your daily At-Home or InstaWODs. If you are looking for more or you need some accountability, send us an email and Katie, Chris, or Yav will happily work with you to design your own at-home program utilizing our resources. 

To ensure our athletes are able to find the content we are creating, please use this list below as a reference so you can find todays workouts, sprinting workouts, at-home strength how-to’s, and more! Please direct any and all questions, requests, and recomendations to [email protected]!

How to find our content

Follow us on Instagram if you haven’t yet:
Like us on Facebook!
Join the CFB Athletes Only Page on FB
Find Videos on our Youtube Channel

Workouts of the Day

2 workouts are posted each day on Wodify and available to see the evening before at 8pm. The InstaWOD will use a single dumbbell and/or kettlebell and the At-Home WOD will be a bodyweight workout. You can sign into the classes in Wodify in the class “At-Home WOD” – this class will not count against any punch cards.

Weekly CFB Swag Drawing

For each day you post your score in Wodify, you will get one entry to our weekly CFB swag drawing! On Sundays, we will choose one lucky winner at random who will receive a CFB Nalgene, t-shirt, or tank (must have the merch in stock!). Get your WOD on and don’t forget to log your results!

LIVE InstaWODs and LIVE Daily Mobility

Join us for the LIVE InstaWOD on Instagram Live at 8am each day. Coaches will rotate and sometimes you’ll get 2 (or 3?!) of us together. InstaWODs use a dumbbell and/or kettlebell, so grab a heavy object if you can. If you don’t have a heavy object, we will try to always mention different modifications on how to make the InstaWODs into bodyweight workouts. 

If you can’t get enough of us with the am WOD, come back for a LIVE 5pm Daily Mobility class on Instagram Live. Join us for a 15-30 minute flow to stay loose, improve your mobility, and find stability in your body and life! 

On-Demand InstaWOD and Daily Mobility

In case you missed us live, the InstaWODS and Daily Mobility sessions will be posted to our Youtube channel following the classes. If you haven’t already, PLEASE SUBSCRIBE to our channel by clicking here and clicking on “SUBSCRIBE”!! If it’s past the day the InstaWOD was posted, you won’t be able to log your scores in Wodify, but you will still reap all of the benefits of the workout!  

At-Home Strength Series

Looking to get in some good strength workouts without the barbell? In this series, we are constantly adding content about inexpensive things you may already have or can get at a Home Depot or Lowes and how to make various strength equipment. Using these items, we have recommended strength programming that you can do anytime to compliment our InstaWODs. 

Sprinting WODs

Spring is here!! The birds are chirping, the sun is shining, and some of you are looking for ways to get OUTSIDE! Each week, we will have at least 2 sprinting workouts that you can do outside. Grab your favorite running shoes, find a local field or even an empty street (watch for cars!!!), and use these sprint workouts to improve your speed.

Movement Prep Videos & Points of Performance

What’s CrossFit without some movements tips and coaches working with you to improve your movement patterns?!?! Since we can be there next to you while you workout, we will be posting videos detailing some of the specifics of different movements. Watch these videos and try to take 1-3 pointers from them and put those pointers to use when you next see the movements!

Personalized Programming & Accountability

Worried about staying on top of your workouts? Let us help!! If you would like us to make sure you’re getting workouts in, please please send us an e-mail to [email protected]. We will match you with a coach that will help you develop and stick with a plan. Additionally, if you have any bad habits in your form that you’re trying to kick, we are happy to set you up with some additional exercises. Lastly, if you have some of your own equipment at home and would like personalized programming to use that equipment, we are happy to send your personalized programming. 


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