Joe receiving an uppercut from a fast moving Viki at the Spike Days festival this past weekend at Rocky Point Park.

What a super weekend! The Spike Days festival was great. I was astounded by how intrigued the public was with us as we cranked out a few WODs. Don’t be surprised if a few new faces show up at the gym as a result of the efforts of Ty, Jen and Joe’s abs.

White Water Rafting was AWESOME! We had such a blast on this trip. If you missed it, don’t worry. We will definitely be doing this again. Incredible value. The Chiliwack River Rafting company was superb. I can’t wait to go again. Check out our facebook page for more photos.

Stay tuned for more fun stuff to do other than get in the shape of your life with the most amazing community to be had.

Back to work:

Today’s Workout (The one that Kyle thought he might dodge) The average time for this on Beyond The Whiteboard is 20 minutes. Let’s make for a 30 minute cap on this one.


40 Burpees
35 Sit-ups
30 Kettlebell swings, 1 pood
25 Pull-ups
20 Handstand push-up progressions


60 Burpees
50 Sit-ups
40 Kettlebell swings, 1.5 poods
30 Pull-ups
20 Handstand push-ups


For Time:
70 Burpees
60 Sit-ups
50 Kettlebell Swings 1.5 pood
40 Pull-ups
30 Handstand Push-ups

Post total time.