21-15-9 vertical jump push ups deadlift

Deadlift 1-1-1-1-1-1-1

Get your Body Composition and Metabolism tested/re-tested at Arenal Fitness on Saturday, 3/6/10 between the hours of 10am-2pm. The cost is $50 per person however the more people that sign up, the more of a price break you will get.  See pricing below. 1-10:   $50 per person 11-15:  $4

NEN (No Equipment Necessary) WOD (Workout Of the Day) “Invisible Fran” 21-15-9 rep rounds of: air squats push ups **this one, anyone can do. It’s especially great practice for those currently in Basics.

Sprint – 10 squats – bear crawl finishing with a musical medicine ball game

MAJOR STRENGTH WOD along with some great warm-up exercies: Shoulder Press 1-1-1-1-1 Push Press 3-3-3-3-3 Push Jerk 5-5-5-5-5

Grant chalks up to do med ball cleans…chalk’s flying everywhere, even on the camera… Take a close look at his hands…those aren’t white lifting gloves he is wearing….now that’s some serious chalk to try to hold the ball… The next day, we

For time: Row 1000 meters 25 KB swings 55/35lb Row 800 meters 25 Med ball cleans 20/14lb Row 600 meters 25 KB swings Row 400 meters 25 med ball cleans

Bet you thought BTW meant “By The Way”.  WRONG!!!  In the CrossFit world, it means Beyond The Whiteboard. Our WODs are already posted there and you can sign up to track your own workouts.  Coming soon to our website will be a direct posting for you to see your results on o

For time: 21-18-15-12-9-6-3 HSPU – handstand push ups L – Pull ups How many different ways to do a HSPU? SCALABILITY, that’s what CF is about!!