Sample Day #1
1) Amrap 6
8 thruster 115/85
50 double under
2) Build to a heavy,
Power clean + 3 push jerks
Incline bench press 10 x 4:
Weighted pull up 10 x 4
4) 3 rounds for quality
3 x 12 Tempo ring dip negative
3 x 12 Ring row to hips
Are you ready to take your fitness to the next level? Can you handle the challenge?
Getting started is as easy as 1, 2, 3
Once your information has been
submitted, you will receive an email
with instructions for downloading
Beyond the Whiteboard. Contact
firstname.lastname@example.org for any
questions you may have!! Welcome
and have fun!!
Sample Day #3
1) Emom x 28
6 – 12 burpee
6 – 12 chest to bar
10 – 20 DB hang clean & jerk
Bench press 10 x 4
Hang clean pull 10 x 4
3) 3 rounds for quality
3 x 15 handstand push up
3 x 15 ring row
Once we receive your contact information we will send you a link to register!!
Sample Day #2
1) 6 RFT
Rest 2 min
2) Build to a heavy,
Snatch double (drop between reps)
Back squat 10 x 4:
Bulgarian split squats 10 x 4
4) 3 rounds - Core
1 min plank
50 russian twists
50 flutter kicks
Enter your contact information below
Looking for the programming we use here at NorBeau?
All of our programming is uploaded to Beyond the Whiteboard daily. Beyond the Whiteboard is the official workout tracker for CrossFit. You will be able to look at the workout, log your results, and compare those results with athletes from NorBeau and across the world. Each night you can look at the workout or workouts for the next day and develop your plan.
What is all included with the programming?
Everyday you will have a warm up specifically designed to prepare you for the days workout. We will include demo videos as well as accessory work when needed. You will have instructions for modifications of movements and insight into the intended stimulus for that workout.
What does the programming at NorBeau look like?
Our program is an all inclusive GPP (general physical preparedness) based program designed to improve all areas of fitness. Each day we have our main GPP WOD (workout of the day) as well as extra work available. We program extra work, not as a requirement but as an added benefit if you have desires to improve areas of weakness. We add in extra strength, gymnastics skills, and conditioning workouts several times a week to allow you the opportunity to improve on all areas of your fitness.
Do I have to be a member of NorBeau to get the programming?
No you don't. Once you subscribe you can workout anywhere you would like and have access to all our programming for $50 a month.