Here is Julianne warming up her Deadlift. Her current PR for the Deadlift is 201#.

Notice to Members: There is a new “Members Section” on the right column of the site. It has a link to Sign-up for upcoming class times on MindBody(”Online Schedule”). It also has links to Post your WOD results as well as see the current days workout on BeyondTheWhiteboard.com. You cannot schedule times for Mindbody until you sign-up for an account and set-up your membership plan. Let us know if you need help getting it set up.

We now have our Hours for the New Year posted.  We have opened up a lot of time slots, so we hope everyone can find a good time to get in and workout.  We are now using MindBody Online for online scheduling of classes, as well as recurring payments.  After you set up your account below, you will be able to sign-up for the class times you want.  Everyone must sign-up for their class time slot in advance.  You don’t have to show up right on the hour, just sign-up up for the time slot during which you will arrive.  If no one signs up for a particular time slot, that class will not be held.  So make sure you sign-up so we know to be there for you.

MindBody Online – You can create create your account/login here.  Enter Your First and Last name at the bottom and click next.  Follow the prompts.

Here is Jake showing the proper depth for a Back Squat.

Today’s Workout:

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to BeyondTheWhiteboard.com.

We will be having all of our normal classes except for the following:

12/24: No 7:00pm or 9:00pm class
12/25: Closed

12/31: No 7:00pm or 9:00pm class
1/1: All classes are open

Today’s Workout:

“Eva”

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to BeyondTheWhiteboard.com.

I was looking through some old Progress Pictures and I found this one from a year ago:

“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Post rounds completed to BeyondTheWhiteboard.com

Today’s Workout:

Four rounds, each for time of:
800 meter run

Rest as needed between efforts.

Post times for each round to BeyondTheWhiteboard.com.

Here are Patty and Julianne doing Knee Push-ups

Today’s Workout:

“Filthy Fifty”

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to BeyondTheWhiteBoard.com.

Rest Day, or do workout from earlier in the week.

Here is Jeremy going heavy with his BackSquat.

Today’s Workout:

Complete as many rounds in twenty minutes as you can of:
Run 400 meters
15 L-Pull-ups
15 Hip Extensions

Post rounds completed to BeyondTheWhiteboard.com.