Important Announcements

BODYWEIGHT SKILLS CLASS Every Wednesday at 5PM, we will have a BODYWEIGHT SKILLS CLASS with our new Coach Steve Kpa. He will focus on core strength with an emphasis on gymnastic style drills and WODs.

NEW PROGRAMMING SCHEDULE. As we have recently implemented 5 on 2 off training structure, we found that most of our athletes are smoked after 3 consecutive days of training. We therefore are recommending at least a day of rest after 2 to 3 days of consecutive WODs.

Instead of Monday-Friday WOD programming, we will publish workouts for:

Monday/Tuesday/Wednesday and then Friday/Saturday

Thursday and Sunday will be MAKE-UP/REST days.

We will still be open these days and coaches will be at the box during original class hours. We will however, focus mainly on skills or supervising your make-up WOD. For example: Monita needs to come in and work on her muscle ups. Thursday is a good day since the coaches are more accessible as there is no formal Warm-up, Skill Section, Pre WOD, WOD and Finisher.

Sunday should be a rest day since we will program challenging Monday-Wednesday WODs. Larry will still be there at 11AM to add a spicy team WOD for all of you who would like to come in on Sunday.

Tell me your thoughts!


Today's WOD menu: Please be sure you are signed-in before attending class:

Apéritif: 3 rounds Max Effort Consecutive Pull Ups. Rest 2 Minutes between rounds.

Post total reps.

Entrée: "Xena"

Three rounds of:

  • 3 Minutes Burpee
  • 2 Minutes Toes-to-bar
  • 1 Minute Alternating Leg Pistols

Rest 1 Minute Between Rounds.

Post total reps.

Dessert: 3 rounds Max Effort Consecutive Double Unders. Rest 2 Minutes between rounds.

Post total reps

Log results to your CSV BEYOND THE WHITEBOARD account.