- It’s kind of big news. At the end of this week, we will be transitioning over to using Beyond the Whiteboard exclusively for posting the daily workouts. The program and app, with all of its features, will be exclusive to our existing clientele. It is a free service that we have, and will continue to provide our members but one that I have admittedly fallen short of delivering on. If you don’t already have an account set up with BTWB, click here, sign up for one, set CFB as your gym and use the special code CFB123 to get access to our workouts. If you have any additional questions, see me in the gym or shoot me an email at

3 Rounds
3 Minutes: Easy Bike or Row (tasters choice)
90 seconds Plank

EMOM for 20 Minutes, alternating
Even Minute: Movement 1
Odd Minute: Movement 2