This unexpected closure of many of our favorite business, schools, and our own workplaces has completely changed our daily lives. As we settle into a new (temproary!) routine, I hope all of you are finding new ways to stay active. All of us at CFB are here to help you – please reach out to Katie ([email protected]), Chris ([email protected]), or Yavor ([email protected]) with any questions you might have.
CrossFit Support your Local Box Challenge
This week was the first week of CrossFit’s Support your Local Box challenge. When I last checked, there were 48 people signed up – and you still can too! While you can make a donation to us through the signup, we would much rather get 100+ of you signed up than anyone donate. There are 3 workouts with one released each Friday. We will be completing the workouts as our InstaWOD on Saturdays but you can complete them anytime – what are you waiting for?!?!?!
The Art of Adaptation
Wondering what people around the box have been up to? So have we! We have also started a new “podcast” this week called the Art of Adaptation where Katie is interviewing CFB members and people from the greater CrossFit Bethesda community about how they are adapting their lives, businesses, and communities in innovative and positive ways in responses to the changes they are facing. Check out what Mark Bucher, CFB member, own of Medium Rare, and restaurateur had to say here (and subscribe to our YouTube channel!!) and watch for more episodes!
Keep moving and stay healthy!!
How to find our content
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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. Workouts from the previous weeks can be found at the links below.
VIRTUAL COACHING SESSIONS
We are offering all members virtual coaching sessions with Coach Katie, Coach Chris, or Coach Yav. These are 20 minute one on one sessions via Zoom video conferencing where you can ask us to check out your form, ask for advice on how to better utilize our programming with the equipment you have, ask for personalized programming to target something specific, or just say hi! You can schedule a session here and we will email you with a link for your Zoom session. Please note – this offering is still in it’s “Beta phase” so any feedback about the process is welcome!!
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!
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.
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.