Wed. July 1, 2009

Published in July 1st, 2009
Posted by ssimpson in News and Updates
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Important programming notes: effective Mon. July 6, the Monday and Wednesday evening classes will be at 6:30PM instead of 6PM. The Friday evening class will remain at 5:00PM. We will continue the M-W-F mid-morning classes throughout the summer and then re-evaluate based on attendance.

There WILL be class this Sat. July 4th, so get in here and get in a workout before the festivities!

WOD: “Kelly”

5 Rounds for time of:
400m Run
30 Box Jumps 24/20″
30 Wall Ball 20/14lb
Post results to www.beyondthewhiteboard.com

Tues. June 30, 2009

Published in June 30th, 2009
Posted by ssimpson in News and Updates
No Comments

Important programming notes: effective Mon. July 6, the Monday and Wednesday evening classes will be at 6:30PM instead of 6PM. The Friday evening class will remain at 5:00PM. We will continue the M-W-F mid-morning classes throughout the summer and then re-evaluate based on attendance.

There WILL be class this Sat. July 4th, so get in here and get in a workout before the festivities!

WOD: “Nicole”

AMRAP in 20 minutes of:
400m Run
Max Reps Pull-ups
Post results to www.beyondthewhiteboard.com

Mon. June 29, 2009

Published in June 29th, 2009
Posted by ssimpson in News and Updates
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WOD: “Elizabeth”

21-15-9 Rep Rounds of:
Squat Clean
Ring Dips
Post results to www.beyondthewhiteboard.com

Sun. June 28, 2009

Published in June 28th, 2009
Posted by ssimpson in News and Updates
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WOD:

Thrusters
1-1-1-1-1-1-1
Post results to www.beyondthewhiteboard.com

Sat. June 27, 2009

Published in June 27th, 2009
Posted by ssimpson in News and Updates
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WOD: Courtesy of CrossFit Albany

5 Rounds for time of:
5 Squat Clean Thrusters 135/95lb
15 Box Jumps
Rest 3 minutes
1 mile Indian Run (Run single file, last person in line sprints to the front, etc.)
Rest 3 minutes
AMRAP 8 minutes of:
5 Med. Ball Clean/Wall Ball 20/14lb
5 Burpees
Post results to www.beyondthewhiteboard.com
Kudos to those who showed up today and perservered through a tough WOD. Great job guys!

Fri. June 26, 2009

Published in June 26th, 2009
Posted by ssimpson in News and Updates
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WOD: 5 Rounds for time of:

30 GHD Sit-ups
25 Back Extensions
Post results to www.beyondthewhiteboard.com

Thur. June 25, 2009

Published in June 25th, 2009
Posted by ssimpson in News and Updates
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WOD: “Barbara”

5 Rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely 3 minutes between rounds
Post results to www.beyondthewhiteboard.com
Welcome to Drew who stopped in today to give CrossFit a try and did an awesome job on Barbara!

Wed. June 24, 2009

Published in June 24th, 2009
Posted by ssimpson in News and Updates
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WOD: “CrossFit Total”

Back Squat, 1Rep
Shoulder Press, 1 Rep
Deadlift, 1 Rep
Post results to www.beyondthewhiteboard.com

Tues. June 23, 2009

Published in June 23rd, 2009
Posted by ssimpson in News and Updates
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WOD:

3 Rounds, 1 minute at each station with a 1 minute rest between rounds of:
Pull-ups
Squats
Mountain Climbers
Pledge Push-ups
KB Swings
Abmat Sit-ups
Post results to www.beyondthewhiteboard.com

June CrossFit Challenge

Published in June 22nd, 2009
Posted by ssimpson in News and Updates
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Nice turnout tonight everybody!

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