Thursday JAN 2nd

 **To take 2014 and your results to the next level we are  now running BEYOND THE WHITEBOARD software for tracking our WOD's and your results.**

Data is such an important measuring tool we have in CrossFit, you can look back on where you started and track how you’re doing in the bigger scheme of things, not to mention it keeps you hungry to keep pushing harder and want more..

Next time you're in the box we will set you up if we already haven't and in the meantime you can download the FREE app for your smart phone.

Once you are setup you will receive an email to update  your password. The next and most important step is logging your results from the days WOD. Its a simple process and only takes 30 seconds.  
 
Looking forward to a big 2014 with PR's galore! Check it out here:

http://beyondthewhiteboard.com/


WOD

Strength:
A1- Strict Pullups for heaviest load
3,3,3,3,3
A2- Box Jumps for maximum height
3,3,3,3,3
 
Conditioning:
AMRAP in 10 minutes
30 second Handstand hold
30 Walking lunge steps
30 Abmat situps