We wanted to announce that we have a new website and phone number! We have also changed our onboarding process a bit. Keep reading! Our new site is optimized to be more user friendly and it’s worked so far. Thank you for those who let me know our blog was not working, it is fully […]
New CFB Website & Onboarding Process Read More »
Monday:Row sets of 250, 500, 750, 1000, 750, 500, and 250 meters, in that order; perform each set for time, resting for equal time to the preceding effort Tuesday: 12-20 sets, on the minute60 yard sprint Wednesday:7-10 sets, each for time10 Toes to Bar15 Kettlebell SwingsAir Bike 20/15 Caloriesrest 2 minutes Thursday:2-3 sets, each for
Aerobic Capacity Workouts: 6/8/20-6/14/20 Read More »
Monday:Air Bike 20 minutes, for max Calories Tuesday:10 sets, each for timeRow 300/250 meters10 Wall-ballsrest 1 minute Wednesday:Run 8-16 sets100 meters at very hard pace300 meters at recovery pace Thursday:Air Bike 16-30 sets20 seconds, max Calories40 seconds rest Friday:4-6 sets, for metersRow 6 minutes, 1 minute rest between sets-in each set, perform 4 cycles of
Aerobic Capacity Workouts: 6/1/20-6/7/20 Read More »
I hope everyone had a great Memorial Day. In case you missed it on Instagram, this program will now run seven days a week, and we are adding running! Tuesday:4-6 sets, for CaloriesAir Bike 6 minutes, 1 minute rest between sets-in each set, perform 4 cycles of the following-30 seconds at moderate pace-30 seconds at
Aerobic Capacity Workouts: 5/26/20-5/31/20 Read More »
Monday:“Death By 10 meter Row”With a running clock, row 10 meters in the first minute, 20 meters in the second minute, 30 meters in the third minute, and so on, increasing the distance by 10 meters each minute, until you are no longer able to complete the required distance within the minute Tuesday:8-12 sets, each
Aerobic Capacity Workouts: 5/18/20-5/23/20 Read More »
Monday:Row 12-24 sets20 seconds, max Caloriesrest 40 seconds Tuesday:20 minute EMOM1st minute: 5 Power Cleans + 5 Handstand Push-ups2nd minute: 5 Pull-ups + 10 Lunges*Air Bike for max Calories during remainder of each minute Wednesday:Row 5000 meters, for time Thursday:4 setsReverse Tabata Air Bike, for max Calories1 minute rest*a Reverse Tabata set is 10 seconds
Aerobic Capacity Workouts: 5/11/20-5/16/20 Read More »
Monday:Row 6-12 sets, each interval for time250 meters, hard effort250 meters, easy effort Tuesday:“Death By Calorie Air Bike”With a running clock bike for one Calorie in the first minute, two Calories in the second minute, three Calories in the third minute…continuing until you can no longer complete the required number of Calories within the minute
Aerobic Capacity Workout: 5/4/20-5/9/20 Read More »
Monday:Row 12-24 sets, for max meters30 seconds max effort60 seconds recovery pace Tuesday:10 sets, each for time:Air Bike 15/12 Cal35 double unders7 handstand push-ups1 minute rest Wednesday:2-3 setsRow 2000 meters4 minute rest Thursday:A. On the AirBike, after a light warmup, perform a 10 second max effort, for Calories. Take this number and double it. Use
Aerobic Capacity Workouts: 4/27/20-5/2/20 Read More »
Monday:Row 5000 meters, for time Tuesday:8-12 sets20 sec Air Bike, for max Caloriesrest 1:40 between sets Wednesday:10 sets, for time7 Toes to Bar10 Push PressesRow 300/250 meters1 minute rest Thursday:12-30 sets, for max Calories:Air Bike 30 seconds, hard effort30 seconds recovery effort Friday:3-5 setsRow 1000 meters, for timerest 2 minutes Saturday:40 minute AMRAP10 Push-ups15 Sit-upsAir
Aerobic Capacity Workouts: 4/20/20-4/25/20 Read More »
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4848 CORDELL AVE, BETHESDA, MD 20814-3011
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