<—- Brittany and Joce throwing around a couple hundred pounds.

For those of you that were in on Monday’s WODs, you noticed the “buy-in” and “cash-out” segments of the workout. I’ll be working these in a couple of days a week. The point? Well, this is where I need your help. We’re going to make use of the time to work on those things that we tend to avoid. Let me know in the comments those movements get your goat. I already know what they are. I’m just curious to read what you have to say. šŸ™‚


Today’s Workout:


21-15-9 Kettlebell Snatches (Switch hands as required), Double-Unders.


3 rounds for time of:
400 m Run
30 Overhead Squats 75/55 lbs Ā RX+ use 95/65
21 Pull-ups

Post total time.


50 V-Ups



<—— Adrien

Hey! Welcome to our new website! Bear with us for the first few days as Ty and I chase the bugs out of it. We’re really excited about the upgrade. Let us know what you think.

Beyond the Whiteboard has also made some very cool changes to the site. Please visit Rocky Point CrossFit at Beyond The Whiteboard. Many of us use this amazing tool to track our daily workout results, our personal records in the Olympic Lifts, our max efforts in Cardio challenges. Tracking your daily is WODs and lifting progress is an absolute must if you hope to improve as a CrossFitter. It gives us goals to strive for. For me, there’s no one I want to beat more in a WOD or lift or run, than myself. Seeing my last effort is always the incentive I need to try a little harder and improve. Not to mention, the site is full of articles and videos regarding the movements you encounter at the gym.

Now on to today’s Workout:

3 Sets of:

5 Jumping Squats (Work up to 50% of your 1RM back squat. – If you have been keeping track of your WODs and max efforts this information will be readily available on Beyond the White Board *wink*)

Please rest 60 seconds, then head over to the wall and perform a handstand hold. Hold as long as you can. Please rest another 60 seconds.

Workout of the Day:


As many rounds as possible in 7 minutes of:
7 Medicine Ball Cleans 20 lbs
7 Sit-up (abmat)s
Post total rounds.
Rest 2 Minutes

As many rounds as possible in 7 minutes of:
7 Sumo Deadlift High-pulls 53 lbs (Using Kettlebell)
7 Push-ups
Post total rounds.

Finally, we at Rocky point CrossFit would like to extend a hearty congratulations to one of our own, Nick, who recently graduated from Fire School at the Justice Institute of British Columbia. Nick was recognized by his fellow students with a leadership award. Nice going Bud and best of luck!