With the temporary closure of our CFB Box, we are working out the details of how we can continue our fitness journey together. What is important to us is to provide you with 2 different opportunities to go LIVE with us each day – 1 for an am workout and 1 for a pm daily mobility session. Following the live session, all of these will be archived to our Youtube channel and available to you on-demand. In addition, we have daily content coming to you with movement prep videos, an At-Home Strength Series and sprinting workouts to compliment the InstaWODs on the beautiful spring days. 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.
Below is a list of what you can find and where, and as always – any questions send us an email to info@CrossFitBethesda.com!
How to find our content
Follow us on Instagram if you haven’t yet:
@CrossFitBethesda
@Katie.Lupo
@thestrengthdude
@yavor_
Like us on Facebook!
Join the CFB Athletes Only Page on FB
Find Videos on our Youtube Channel
Workouts of the Day
2 workouts will be 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 Sunday, 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 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!
Follow this link to our Youtube Channel, and look for the videos with the title InstaWOD or Daily Mobility 20MMDD where MM is the month (I hope this doesn’t last beyond March!!!) and DD is the day. For example, today’s video (March 17th) is called InstaWOD 200317 and Daily Mobility 200317.
At-Home Strength Series
Looking to get in some good strength workouts without the barbell? In this series, we will be filming videos about inexpensive things you can get at a Home Depot or Lowes and how to make various strength equipment. With that equipment, we will be filming videos and providing you with 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 everyday detailing 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 see the moves in the next day’s InstaWOD!
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 info@CrossFitBethesda.com. 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.
This looks amazing!