April 07, 2009
April 06, 2009
Chinese Olympic Training
Monday
3 Rounds
Max Thruster 30 sec on, 30 sec off 95/65
Max Burpees 30 sec on, 30 sec off
Max Power Clean 30 sec on, 30 sec off 95/65
Max Pull Ups 30 sec on, 30 sec off
April 05, 2009
New Website is on the way!
Here is the first look at the new website coming in the next couple of days. It is sad but the old blog is being replaced. On to bigger and better things.
The Mid Atlantic Qualifiers are coming and you are probaly wondering where to stay, here is a great location and price (currently 119 a night for 2 queens or one king) Wesin Virginia Beach
Sunday
20 min AMRAP
20 Lunges
15 Sit Ups
10 Push Press, 95/65
April 04, 2009
Where to Stay?
CrossFit BWI will be carry these awesome snacks and they go to a great cause Steve's Club: Steve's Club is a 501(c)(3) non-profit organization offering young athletes (and non-athletes) of Camden, NJ world-class coaching, community and training techniques used by elite and professional athletes worldwide to help strengthen the foundation of our future.
The Mid Atlantic Qualifiers are coming and you are probaly wondering where to stay, here is a great location and price (currently 119 a night for 2 queens or one king) Wesin Virginia Beach
Saturday
5 Rounds for Time:
10 Db Hang Split Power Cleans Alternating 40/30
7 Burpees
April 03, 2009
Stretching
Paul working towards better shoulder mobility
Friday
3 Rounds
4 Handstand Push Ups
8 Chest to Bar Pull Ups
16 Deadlift 185/135
21 Box Jump 20"
April 02, 2009
Nancy's Snatch and Class Levels
Thursday
Nancy's Snatch....Balance
5 Rounds For Time
Snatch Balance 75 Pounds 15 Reps
400m Run
Post time to Beyondthewhiteboard.com
On Monday, April 16th we will be implementing a level system for classes. Using a format developed by Dave Werner we will guide our athletes into the appropriate classes to help them excel. Currently our classes have been a mix of skill levels and abilities. This is becoming problematic because it is not adequately addressing the basics for beginners and not allowing for more advanced skill work and intensity for the more advanced athletes. We therefor will be separating the classes into Elements, Level I, and Level 2 classes.
As for class times, this is being worked on now. Level 2 athletes will be allowed into all classes, Level 1 will be allowed into their times and elements. Do not be discouraged with your placement. This will allow for more personal attention, to work on your flaws (we all have them), and to push you to excel to the next level.
Look for updates in the days to come as we complete the new schedule. Due to this change we will be changing class time as well with offering another class as well.
Updates will appear in the next few days. Thanks
April 01, 2009
Spring/Summer 2009 T-Shirts
Girls
Front
Back
Guys
Front
Back
Wednesday
Alternating Tabata
Kettlebell Swings
Pull Ups
March 31, 2009
March 30, 2009
March 28, 2009
Phone
4 Rounds
50 double unders
30 KB Swings 1.5/1 Pood
10 Push Jerks 135/95
Please Read
- Our gym is NOT open to the public. There is no drop in or “check it out” time. Everything you need to know is right in front of you. If you would like to come learn more about what we do, send us an email and make an appointment to go through your introductory session. Please do not call and ask about price. We don’t compete on price; we compete on quality, skilled professional coaching and training. There are plenty of places out there A LOT cheaper. Please check out the lower price places before you come to us, so you KNOW what you are getting. If you are looking for value, then you are in the right place. We forge elite commitments...
