Beyond the whiteboard

www.beyondthewhiteboard.com is the best way to record and track your WOD results. We have set Andfit CrossFit up on their website, and we’re posting our daily WOD on there. Jump on their site and set yourself up with a log in. Add Anfit CrossFit as your gym and start recording your WOD results on there. They are promising a smartphone app to be released soon. There are loads of very cool and helpful features.

Ladies Andfit

Starting this week we have ladies only sessions at 9:30am on Tuesdays and Fridays. Its free for current members and non members can purchase 16 sessions (8 weeks) for $240. If you are lucky enough to be able to make a 9:30am session, come along!

Barbell and endurance club

We’ve created some space on Wednesday nights for focused barbell and endurance work. If you love the lifting or endurance aspect of CrossFit, or if you suck at these components and want to improve them, then come along on Wednesdays at 5:30. The only recuirement for joining these clubs is that you sign up to the CrossFit Journal here: http://id.crossfit.com/a/signup.php?product_id=1 and watch the video for the week. These sessions will not be formaly coached, so it is really important that you jump on the Journal weekly and check out the recomended video. You will see there is now a dedicated barbell club (AndLift) and endurance club (AndRun) pages.

Deadlift

5 – 5 – 3 – 3 – 1 – 1

WOD

500m Buy in

21 – 15 – 9

Over the box jumps

KB Swings (32/24kg)

*10min Cap