Quality time for mom and son (Anna and Adam) and friends (Adam and Tory) during CrossFit Basics.  Congratulations to all three of them on their graduation from CrossFit Basics.  GREAT JOB!!! Now it’s time to hit the classes together along with Tory’s mom and sister who are

CF Class WOD: “Elizabeth” 21-15-9 reps of: Clean 135 pounds KB Class WOD: 21-15-9 KB Snatch (each arm) Sumo Deadlift Highpull Tuck Jumps

A Fight Gone Bad style workout with a twist for our CFitters… CF Class WOD: 3 Rounds 1:00 min at each station, 1 minute rest between rounds Push Press (45/35) Jumping Squats Hand Release Push Ups Box Jumps Row Cal KB Class WOD: 4 Rounds for time: 200m Run 20 Kettlebell Swing 10

You may or may not know but, we have some CFitters at Arenal Fitness who are participating in the 2011 Mid Atlantic Hopper Challenge on November 12 & 13, 2011. “Hopper?” you ask…. Yup, that’s right, a bingo hopper.  The exercises, reps, rounds, etc…ar

Mark, Rachel, and Teri completed their CrossFit Basics course with a kick@$$ WOD!!!  They did great and worked together as a team all through their Basics course.  Kudos and congratulations to all 3 of them!!!  

Betcha some of our adult CFitters can’t hang with our CFKids.  Check out their WOD. Our KBeller’s arms were put to the test during their WOD.  Gripping and pressing was the name of their game. CF Class WOD: “Nancy” Five rounds for time of: 400 meter run 95/65 pound Overhea

Daniel Geilman, Pose Method of Running Level 11 Coach, has expressed interest in offering a clinic at Arenal Fitness.  Prior to making this commitment, we wanted to see what the potential interest would be to host this event. It will potentially be, Saturday, October 22nd There will b

One of the keys to a great starting position for a Hang Power Clean is to stand with your feet hip width apart, push back on your heels slightly lifting your toes and then push your knees out to the side so your weight is on the outside of your heels.  You should feel tension in your

Rope Climbs - Level 1 – Beginner Rope Climbs Knees Bent = lay on the floor torso flat, knees bent, feet flat on the floor, keeping your hips parallel to your shoulders, pull yourself up to a standing position and then lower back down to the starting position on the floor. Level

We are going to rename today’s WODs “Drowned Rats” in honor of our CFitters who didn’t let a little bit of rain stop them from a great workout.  Well, maybe it was a bit more than a “little bit of rain.”  KB Class WOD: 3 rounds: 20 Dual KB Squat Cle