Warm-Up:  2 Rounds 30 Jumping Jacks 20 Jumping Lunges 10 Push-Ups NEN  WOD: 10 Rounds: Sprint 1 minute, walk 1 minute  

We needed our new expansion space just to be able to do these 2 workouts today!!! KB Class WOD: For time: 15 Tactical Lunges 12 Pull-ups 15 Box jumps 12 Tuck Jumps 15 Bar dips 12 Knees to elbows 15 Kettlebell swings 30 Sit-ups 12 Dual KB Cleans 15 Back extensions 12 Wall ball shots 1

Have you ever tried to row a 5K?  If not, now is the time to do so! Or maybe it’s time to be a CF KBeller where 10 is your lucky number today!! CF Class WOD: Run or Row 5K KB Class WOD: 10 Rounds for Time: 10 KB Snatch (5 L/5 R) 10 Burpees

You thought our instructors were top notch before their CPR class.  Now you know you’re in safe hands. Plus, the AED is a quick grab away on top of the lockers. No WOD can stop us now!!! iWOD (Instructor WOD): CPR 5 rounds in 1 minute of: 30 chest compressions 2 breaths

Lots of graduations this week from our Basics programs. We’ve got some new CFitters and KBellers comin’ right atcha…LOOK OUT!!!! Congratulations to Elena, Brad, Rachel, Diana, Jennifer, and Amy!!!

They are finally here…the hottest shoe for CrossFit that’s the most challenging to get…the Inov-8 F-Lite 230 has arrive at Fleet Feet Sports Baltimore.  Only 4 miles from Arenal Fitness.  Get there quick before they run out!! Now in Stock at Fleet Feet Sports        

Just when you think a benchmark WOD for the CFitters can’t get any worse, “Annie” becomes even a bigger b!t$*!! Our KBellers thought thhave done just about all the different types of squats out there with a kettlebell, NOPE!!! “Horn Squats?” asks Jordy. (

To be able to perform 21 strength reps for the CFitters, they have to do it in proper form in order to lift heavier weight with greater ease.  How to do a push jerk: Push Jerk • Builds on shoulder press mechanics • Dip • Knees forward • Pelvis in anterior rotation • Chest Up! • Drive

CF Class WOD In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in Afghanistan May 15th, 2007. “Joshie” Complete three rounds for time of: 40 pound Dumbbell snatch, 21 reps, right arm 21 L Pull-ups 40 pound Dumbbell snatch, 21 reps, left arm 21 L Pul

2011 Lake Placid Ironman…2nd time Ironman Finisher….Dawn Smyers!!! THAT’S OUR IRONWOMAN!!!  WE ARE SO PROUD OF YOU!!!