What do med balls and jump ropes have to do with a Kettlebell class? In our CF KB classes, our Kbellers do a little bit of EVERYTHING!!! And, they kick @$$ doing it!!! CF Class WOD: CrossFit Total Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep KB Class WOD: 3 Rounds: 100 [...]
Warm-Up: 2 Rounds 25 Jumping Jacks 10 Mountain Climbers (each leg = 1/2 rep) 10 Tuck Jumps NEN WOD: 10 rounds 10x Vertical jumps 10x Push-ups Share on Facebook
We are almost to the end of the 6 weeks worth of the CrossFit Open gearing up for the Games in July. This week our competitors tackled WOD #5: 20min AMRAP of: 5 Power cleans 195/100 10 Toes to bar 15 Wallball 20, 10′/14, 9′ Share on Facebook
30 is the number for the day. 30 reps of everything for our CFitters and 20 rep rounds of 3 exercises in a 15 minutes AMRAP. Sorry to say but you will run out of fingers and toes to count for this one. Unless you are some mutant freak who has 30 fingers and toes. [...]
“Mary”, “Helen”, and now “Fran” all within 5 days of CFitting!!! How can you beat that?!?!?! “Fran” Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Share on Facebook
Congratulations to Misti on her graduation from CrossFit Basics. CrossFit is now her own inspiration and her Arenal Fitness family are her “Hidden Heroes”, www.herosandfireflies.com. You never know when her CF experience might end up in her public speaking or published in one of her books. Share on Facebook
How great is the weather G-D? It rained around our class times and our CFitters got to do their 5k. Our KBellers didn’t have to worry about the weather and they had the gym all to themselves. CF Class WOD: Run 5 K KB Class WOD: Max rounds in 15 minutes 5x Burpees 10x American [...]
Arenal Fitness is a Mud Chaser training center. Check out some pix from the event on Sunday 4/17/11. Share on Facebook
400 meters and kettlebell swings were the exercises of the day for everyone… KB Class WOD: 30 heavy russian swings 400m run 30 push-ups 400m run 30 kb sdhp 400m run CF Class WOD: “Helen” Three rounds for time: Run 400 meters Kettlebell X 21 swings (55/35) 12 Pull-ups Share on Facebook
Usually there is a choice between which CF Girl you want to do, “Cindy” or “Mary”, today there is no choice. You have to do “Mary”. Scale to your level and you can accomplish yet another CF Girl. CF Class WOD: “Mary” Complete as many rounds as possible in twenty minutes of: 5 Handstand Push-ups [...]
