50 Jumping Jacks 50 Push-Ups 50 Tuck Jumps 50 Sit-ups 50 Mountain Climbers (50 each leg) 50 Squats 50 Jumping Jacks

AMRAP for 20 mins: 5 thrusters, 95 lbs/65 lbs 7 hang power clean, 95 lbs/65 lbs 10 sumo deadlift high pull, 95 lbs/65 lbs

“Angie” 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats

Run 5 Shoulder Presses 10 Squats

For Time: 10 Squat Cleans 135/95lbs 50 GHD Sit-ups 8 Squat Cleans 40 GHD Sit-ups 6 Squat Cleans 30 GHD Sit-ups 4 Squat Cleans 20 GHD Sit-ups 2 Squat Cleans 10 GHD Sit-ups

Congratulations to the next CrossFit Basics Graduates – Patrick Sullivan, Rosie Sheinberg, Paul Sheinberg, and Brandon Riggs!!! We’re FINISHED!!! Their coaches adding their scores: A Basics class that CF together, stick together..

7 rounds for time: 95/65lb SDHP – 10 reps ring dips – 10 reps

CONGRATULATIONS TO OUR NEWEST CROSSFITTER, JOSH ACKERMAN, ON GRADUATING CROSSFIT BASICS ON TUESDAY, 2/23/10!!! TONIGHT, WE WILL HAVE OUR NEXT GRADUATION.  SHOW UP AROUND 7PM JUST IN TIME FOR THE WORKOUT TO HELP COUNT, COACH, AND CHEER ON OUR NEXT GRADUATION CLASS.

What’s your body fat percent% Do you know what body composition is? Meet Patrick Sullivan our on-site Registered Dietitian, psullivan@arenalfitness.com BOD POD - Metabolic & Body Composition Tracking System is coming, March 6, 2010.   Sign up for an appointment, owners@arena

5 rounds for max reps of body weight bench press, pull ups, and back squat