The weather warmed up a bit so we took our CrossFit classes outside for some sunshine. Lots of running in this one…and don’t forget all those burpees. Oh, how we love those Burpees!!! The Kettlebell class got to stay inside….this time!! CF WOD: 6 rounds for time of: Run 400 meters 25 Burpees Set up [...]
Today’s WOD was quick but tough. This was a great opportunity for our CrossFitters to work in improving their form and technique. WOD: “Isabel” For time, snatch 135 pounds, 30 reps Use 95 pounds, 65 pounds or PVC as needed Share on Facebook
Several of our CrossFitters got PR’s in their back squats today – Woohoo!! The 12:00 express class completed the Bonus WOD for their workout. Can’t expect a lot of rounds for that one! Our KB class completed their first Chipper. You can see by their happy faces how much they enjoyed it….yeah, right!!! CF WOD: [...]
Here a few announcements regarding classes over the holiday weekend. Friday, 12/31/10: We will be having a special New Year’s Eve CrossFit WOD. Class times are as follows: 6:30am 7:30am (30 minute Express) 12:00pm The New Year’s Eve KB WOD will be held at our regularly scheduled 9:30am time slot. Saturday, 1/1/11: Since we will [...]
Tabata Fun or should we say Tabata Hell! The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. WOD: Tabata Sumo Deadlift High Pull 45/35lbs Rest 1 minute Tabata Squats Rest 1 minute [...]
Congratulations to Maya, Elissa, Facundo and Princess for completing CrossFit Basics. You all worked incredibly hard and we are so proud of you. Can’t wait to see you in classes!! Share on Facebook
This was a guest friendly WOD for the holidays. If you take a look at the group shot you will see that Lindsay retaliated against Santa after the 12 Days of Christmas WOD. CF WOD: 5 rounds, 1 minute per exercise, 1 minute rest after each round: Lunges Pull-Ups Wall Ball Double Unders Sit-ups KB [...]
’tis the season – “The 12 Days of Christmas” Scrooge probably made this WOD up…all reps/rounds are done just like the song…start singing!!! KB Class WOD: (rather than the 12 Days of Christmas, this one was for Santa’s 9 Reindeer) 1 Rudolph Pull-Up 2 Prancer Turkish Get-Ups 3 Dancer Box Jumps 4 Comet Air Squats [...]
10-9-8-7-6-5-4-3-2-1 Jumping Squats Sit-ups Share on Facebook
CrossFit Kids Class Sessions starting Monday, January 3, 2011 Mondays @ 4pm &/or Wednesdays @ 4:30pm *Each session is 6 weeks long ** Each child must complete CrossFit Kids Basics prior to beginning group class participation. This is a 1 time pre-requisite which is 2 appointments. Call or email to schedule 410-653-7878 or owners@arenalfitness.com. ***Additional [...]
