The Whiteboard includes beginner, intermediate, and advanced training, and you’ll find workouts for CrossFit, Dumbbells, Mobility, MMA, Yoga, Gymnastics, and much more. With brand new content and programs posting each month, your fitness will continually evolve, adapt, and improve.

Our programs are easy to follow and take the guesswork out of training. Since the programming is done for you, all you have to do is show up and put in the hard work. Choose a program and start today.

Yoga for Your Shoulders

A 25 minute flow that you can follow along anytime you feel the need to work those tight shoulder muscles.

Duration
25 minutes

Free with Registration

Restorative Flow for Your Back

An easy flow to provide restoration and a comfortable stretch for your back.

Duration
15 minutes

Free with Registration

Strongman Challenge

This is a strongman and strength training cycle, designed to build you up to a competition at the end of the cycle and get you stronger across the board.

Duration
12 Weeks

Free with Registration

Diastasis Recti Program

A diastasis recti recovery cycle of workouts to help you get through the healing process without missing your time in the gym.

Duration
12 Weeks

Free with Registration

Boot Camp Prep

Even if you have no plans to join the military, there are those of you out there who still want to experience the same type of training.

Duration
12 Weeks

Free with Registration

21-Day Kettlebell Challenge

A quick challenge that you can do quickly and efficiently as part of your practice.

Duration
21 Days

Free with Registration

Yoga for Athletes

Incorporating yoga in to your current athletic programming is an excellent way to enhance performance and mobility. 

Duration
13 Squences

Free with Registration

Triathlon Challenge

This programming has been designed for the beginner to train for a sprint distance triathlon; however, anyone can do it.

Duration
12 Weeks

Free with Registration

Tactical Fit

Do you have to take a fitness test in a month? Here are three four-week exercise plans for those of you who.

Duration
12 Weeks

Free with Registration

Swim Workout

Supplement your existing land workouts or make a big splash. Up to you.

Duration
24 Weeks

Free with Registration

MMA Strong

A challenging sport requires supreme conditioning.

Duration
24 Weeks

Free with Registration

Muscle Ups

The strict muscle up makes its first appearance at the Regionals. What better time to try some specific training progressions to advance your practice.

Duration
4 Weeks

Free with Registration

Max Effort Black Box

Coach Rut's renowned strength program to help athletes execute their WODs properly.

Duration
8 Weeks

Free with Registration

Daily Minimum

Simple flows and routines that you can follow wherever and whenever.

Duration
8 Weeks

Free with Registration

Daily DB Workout

These challenging workouts will build strength, power, and endurance.

Duration
8 Weeks

Free with Registration

CrossFit Open Cycle

Please note that these workouts are for competitive athletes with a view to participation at the Regionals and, eventually, the Games.

Duration
12 Weeks

Free with Registration

Battle Rope Beast

A challenging program for athletes who want to gain lean muscle, burn fat, and cultivate bodyweight strength and skills.

Duration
10 Weeks

Free with Registration