• 31 Box Jumps (30/24)
  • 31 Chest-to-Bar Pull-Ups
  • 31 Kettlebell Swings (70/53)
  • 31 FR Step Out Lunge (90/65)
  • 31 Toes-to-bar
  • 31 Push Press (95/65)
  • 31 Hip Extensions (25)
  • 31 Wallballs (30/20)
  • 31 Burpees
  • 31 Sumo Dead-lift High Pull (75/55)
If a WOD is followed by wings, french fries, fried zucchini and drinks, did it really happen at all?

A few of us tested the question this week​ with a great CrossFit Latrobe workout followed later/right after by a girls' night out.

Conclusion: We may have lost ground for one night in the calorie wars, but it was definitely worth it.

Even better than the food was the company. I've spent my share of years in group exercise classes and I have to say, I made acquaintances, but I never made friends.

Until CrossFit. You guys are totally my people! Of course we're all passionate about CrossFit, but it was fun to learn even more about everyone, too.

Thanks for hanging out, girls. We'll do it again soon -- with hopefully an even bigger crew! (Yes, of course you're invited!)    Wendy

Strike a pose!

  • 50m Kettlebell Farmer's Walk, 55/35
  • AbMat Sit-ups
  • Box Jump, 30/24 in
Today I came across a hilarious, irreverent clip that totally calls out the sugar industry. It's from John Oliver, a comedian who has a show on HBO. The timing is perfect, of course, as we approach Halloween.

It's funny, and he's right. But I still think we should maybe relax about Halloween. Thoughts:

1. It's one night. Eat some Snickers. 

2. It's OK to have a good time once in a while. Good times are allowed to include good food. You don't always have to read the label. 

3. In general, the food choices that are going to derail your healthy lifestyle aren't made on holidays and other special occasions. It's what you eat and how active you are the other 350-whatever days of the year.

3a. It's not OK to still be eating Halloween candy beyond the weekend. Give it away if you have to. Throw it out if it comes to it. What's easily accessible is almost impossible to resist, so stop making it harder. Set a deadline, then out it goes. 

5. One clue that you've gone over the edge is if you want to make healthy treats for Halloween. Has an idea ever been so pointless? Just don't. You are ruining it for everyone!

:),   Wendy

Warmup: 2
 Rounds of
  • 10 Scap Push-ups
  • 10 Shoulder Taps
  • 30s Downward Dog
  • 10 Scap Pull-ups
  • 10 Split Squats
  • DB Single Arm Push Press: 3x10 ea. rest 45s
  • DB Bench-supported Row: 3x10 ea. rest 1:00
  • 12 Jumping Pull-ups`
  • 6 ea. Pistols
  • 12 Power Snatch (75/55)
  • 200m Run
  • Hanging Leg Raises: 3 x Max unbroken              no swinging, no kipping!

  • Clean, 1 rep
  • Bench press, 1 rep
  • Overhead squat, 1 rep
Clean is from the ground, power or squat.
Baking Soda: A natural remedy (read about it)

Close-Grip Bench Press: 5-5-5-5-5
  • Rest 1:00 (quick...stay light, fast bar speed)

Weighted Pullup: 5-5-5-5-5 (wish you were light)
  • Rest 2:00

  • 5 L & 5 R: KB 55/35 ground to overhead
  • 7 Burpees
  • 35 Double unders


With a continuously running clock complete 5 thrusters every minute.
  • From 0:00-5:00 use 75 lb.
  • From 5:00-10:00 use 95 lb.
  • From 10:00-15:00 use 115 lb.
Continue adding 20 lb. every 5 minutes for as long as you are able.

With Everything we do, the mantra:
  1. Technique
  2. Consistency
  3. Intensity

For Time:
  • 50 Double Unders
  • 40 Squats
  • 30 Kipping Toes to Bar
  • 20 Burpees
  • 10 Push-ups

Push Jerk 3-3-3-3-3

Sorry for the late post. If you haven't noticed...I am pulling back from using Beyond The Whiteboard for posting our daily WOD. I've noticed that most people were simply using it to see the WOD and not record their results. Therefore I will post the WOD right here every day!
Someone at the box is probably either where you are now, or where you'd like to be someday. This means you'll feel comfortable on day one but also inspired to push past your comfort zone.

Trainers genuinely care who you are and how you're doing, and not just during the workouts. So do other CrossFitters. We want to support you as you establish fitness as part of everyday life. We want you to know that the best way to reduce stress is a burpee, not Breyers. 


You can do this. We can help.

Add some positivity and see what grows.

See you at the box,

Who encourages you? On the days when you'd honestly rather not, do you have a go-to person who motivates you to make healthy, productive choices – no doughnuts allowed? Could you use one?

Psychology 101 says positive people help with positive choices.

There's not a lot you can do about family, and you're probably stuck with your co-workers, too. But there's plenty you can do about your friends. Changing your environment can go a long way toward changing your life. (Lasting Change)

If you can't delete the negative, you can always add more positive.