New Beyond the Whiteboard Notifications


Team,

In case you didn’t notice, BTWB recently updated its app with new notification capabilities. These updates are great for helping us stay on top of logging our workouts as well as notifying you of what today’s workout is. The cool thing is you can even choose what time of day these notifications pop up so it can be set up to tell you what the WOD is in the morning when you’re getting you’re packing your bag for the day, and it can remind you to log your results after the class time you normally attend. See below for details.

New Notifications

You can now set Push Notifications for the mobile app to show you your workout for the day as well as a reminder to log your workout if you forgot.

Today’s WOD

Posting Reminder

Tapping on the notification will take you to your Today’s WOD page where you can see everything assigned and log your result if needed.

These new notifications are ON by default for any new member who’s joined after the end of February 2018. These notifications will be OFF by default for anyone who joined prior to February 2018.

Toggle & Customize Your Notifications

  1. Tap the btwb icon to pull out the side menu.
  2. Select “Account Options
  3. Select “Notifications”
  4. Today’s WOD and Posting Reminder are at the bottom
  5. From here, you can choose when and from what tracks your notifications appear for.

Thanks for being awesome.

It’s GU order time!


GU is a supplement brand that I have used for the better part of a decade (Full disclosure: Most of that time I have been a part of their “Pro Program”).  Although I find that most of their products are geared towards endurance athletes and that’s where they, as a company, have their roots they are working to serve the larger athletic community.

One product I still use virtually every day is their hydration tabs.  The tabs are convenient pre-measured servings of electrolyte replacements that dissolve easily and have no added sugar. There is nothing worse than a sugary gut bomb with hidden powder pockets waiting to burst into gritty, sand explosions in your mouth. Am I right?!?

Anywho…on to the good stuff…all our members receive a 15% discount as a membership perk. This applies to pre-orders as well as retail sales. If you’re interested in pre-ordering a stash of Stroopwaffles for the car or some tabs for home (just examples), please complete our Pre-Order Form  by April 21st if interested. We will be placing the order on April 30th. If there are products you’re interested in that aren’t included on the form you can request on the bottom of the form.

If  you’d like to learn more about GU, here is The GU Story.

WOD 4.11


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WOD 4.10


When you get into a good rhythm at the gym, it can be challenging to keep momentum during periods when you cannot be in the gym.  With the holiday season quickly approaching (I saw Christmas lights at Target already….) here are 10 workouts you can crush at home, your parents, in-laws…wherever the wind takes you!

  1. 10 minute AMRAP (as many rounds as possible)

20 double unders/40 singles

100m run

 

  1.  10 rounds

5 burpees

10 push-ups

15 squats

  1.  2 rounds

50 squats

50 situps

40 double unders/80 singles

40 lunges

30 push-ups

30 double unders/singles

 

  1.  10-9-8-7-6-5-4-3-2-1

Burpees

Situps

 

  1.  12 minute amrap

200m run

15 squats

15 push-ups

 

  1.  7 min burpees

 

  1.   4 rounds

20 squats

15 push-ups

1 v-ups

 

  1.  4 rounds

1 min each

Shuttle run

Lunges

Burpees

1 min rest at the end of each round

 

   

  1.  14m AMRAP

22 lunges

10 push-ups

15 sit-ups

 

  1.  20 push-ups

40 burpees

20 squats

30 burpees

20 lunges (Left+Right=1 lunge)

20 burpees

20 broad jumps

10 burpees

 

Looking forward to cooler weather and sweatpants,

Kimberly