- It’s kind of big news. By the end of this week, we will have transitioned over to using
Beyond the Whiteboard exclusively for posting the daily workouts. The program and app, with all of its features, will be available to any clientele possessing a recurring monthly membership. 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 Saturday will be the last post with workouts HOWEVER there are other big changes coming up in the coming weeks regarding our systems and website. Stay tuned to this page anyway.

Shoulder Mobility
2 Minutes of easy bike riding
2 Rounds
4 Wall Walks
15 second HS hold (toes and nose)
10+10 step-ups (unweighted)

”Crossfit Games Open 19.3”
10 Minute AMRAP
200 Ft Overhead Walking Lunge (50/35)
50 Dumbbell Step-Ups
50 Strict Handstand Push-Ups
200 Ft Handstand Walk