Our inaugural KB Class WOD for Wednesdays at 5:30pm. Whoohoo!!! See we didn’t even need the expansion, the KBellers enjoyed their WOD outside today. KB Class WOD: 1 Snatch, 1 Clean and Jerk, 2 Amer. Swing 2 Snatch, 2 Clean and Jerk, 4 Amer. Swing 3,3,6 4,4,8… (continue in this manner until) 10,10,20 CF Class [...]
Just a few reps at a time for everyone and you’ll make it through your AMRAP!! CF Class WOD: 20 minute AMRAP: 9 Pull ups 12 Push Press 95/65 50m Farmer’s Walk 1.5/1.0 pood KB Class WOD: Run 400 meters, then: 10 minute amrap: 3 Burpees 5 Pull-Ups 7 American Swings, then Run 400 meters [...]
Cleans today for everyone as well. Are you cleaning with a bar or with kettlebells? Are you doing squat cleans or power cleans? Are you cleaning from the ground or from the hang position? Betcha never knew there were so many variations to one movement!! LOVE CF!! IT’S FOR EVERYONE!!! CF Class WOD: “Elizabeth” 21-15-9 [...]
Congratulations to Rahsaan on his CF Basics graduation!! As you can see by his diploma picture, he gave it his all!! Share on Facebook
A lot of “Ups” today. Pull-Ups for the CFitters and Turkish Get Ups for the KBellers. CF Class WOD: With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… KB Class WOD: 3 Rounds: 3/3 TGU 10 2 Hand Release 15 2-handed clean 20 [...]
Warm-Up: 35 Jumping Jacks 25 Tuck Jumps 15 Burpees NEN WOD: Ass ‘n abs Annie 50-40-30-20-10x reps Walking lunge steps Sit-ups Share on Facebook
A lot of technical movements for our KBellers today. Do it correctly and efficient and the bell will slice through the air like a hot knife through butter. “Diane” was waiting with that evil look on her face for our CFitters to come and challenge her. AND THEY DID!!! KB Class WOD: 21-15-9 one arm [...]
There is nothing small about “Small”. This workout is…let’s say…MEMORABLE!!! It was the endurance of endurance metcon WODs!! There was nothing small about the kettlebell workout for our KBellers. 6 ROUNDS!!! CF Class WOD: “Small” Three rounds for time of: Row 1000 meters 50 Burpees 50 Box jumps, 24” box Run 800 meters KB Class [...]
Kudos to the dedicated CFitters who know their priorities…health over a U2 concert. We had special teams for our evening classes. Team U2 for the 6pm Class and Team It’s-7pm-And-It’s-Still-Hot-Out for the 7pm class. Bring it on “Michael”, BRING IT ON!!! WOD: “Michael” Three rounds for time of: Run 800 meters 50 Back Extensions [...]
Jared and Chris both graduated from CrossFit Basics this week!!! They did a great job and are ready to hit it hard in classes. Welcome to your Arenal Fitness family!! Share on Facebook
