The whiteboard is an important part at CrossFit City Line. It's something that you should get familiar with. There's a lot of info on the whiteboard and when you first look at it, it may look like another language. Don't worry, it's not. Here's how to navigate it.

Start at the top left, the orange box is the Box News. This has a list of upcoming events/schedule updates/important notices that are happening at the gym and that you should know about.

To the right is a purple box. Below the box is is the workout we will be doing today. Depending on the day, we might do weightlifting (#1 in the picture)  or practice our technique before our main workout for the day (#2 in the workout). It will frequently have a number next to it, it's a record keeping system for us and for you to refer back to workouts.

On the side of the workout info is the blue box. This is where we write the modifications for todays workout. For certain exercises we will write how to modify it and what alternate exercises could be done if unable to perform one of the exercise. This is how we customize the program for you. If you're not sure what to do, please ask a coach but I can assure you that you will get the hang of it. 

The right side of the picture is where all the daily results go. After every workout, before you leave, write your name and the things you did down on the board. If we lifted that day, what weight did you use? If we did a 3 round for time workout, how long did it take you? If it was an AMRAP, how many rounds and reps did you do? Take pride in writing your numbers down. The coaches look at these performances and even write them down. We see how you're doing and can better help coach you. We also encourage you to write your results down in a log book. We have CFCL log books available for purchase here or you can use your own. We recommend good old paper and pen.

Next to the water fountain you'll find our GOALS & ACCOMPLISHMENTS board. If you do something you've never done before that's an accomplishment! Write that down on that board. We will be able to give you better instruction when we know your abilities!