All the power comes from the hips for everyone today!! Make the large muscles of your legs do the work and not the small muscles of your arms. POP THE HIPS!!! CF Class WOD: Complete as many rounds as possible 20 minutes of: 95/65 pound Thruster, 5 reps 95/65 pound Hang Powercleans, 7 reps 95/65 [...]
Double whammy today!!! Burpees and inverted burpees all together in the same WOD. WOW!!! Got to work on using your body weight as your resistance. Why not get stronger moving through life with greater ease as you lift your body weight all day long. KB Class WOD: For Time: 100m Run 30 Kettlebell Push Presses [...]
We are closing in on our friendly competition for our GWODs ending at the end of November. We are looking good so far to be able to host a Gymnastics seminar in June 2012. Thank you to all of our members who are staying on track posting your GWOD results. By now, you should start [...]
We will be hosting a Pose Running Clinic with Tracy Peals, Level 4 Pose Instructor and Certified Triathlon Coach, on Saturday, December 10th from 11-4pm. The clinic will include video analysis of your running gait, a presentation of running biomechanics, and instruction and form drills. The clinic is $80 for Arenal Fitness members and $100 [...]
Warm-Up: 2 Rounds 30 Jumping Jacks 20 Jump Tucks 20 Mountain climbers NEN WOD: Tabata (:20/:10) for 8 rounds for each of the following: Mountain Climbers Squats Hand Release Push-Ups Sit-ups Share on Facebook
Congratulations to Emmy, Hayden, and Brian on their graduation from CrossFit Basics!!! Welcome to your Arenal Fitness family!! You can now officially call yourselves CFitters!!! Way to go!! Share on Facebook
KB Class WOD: KB clean to lunge: 5/5 4/4 3/3 3/3 go up in weight each set CF Class WOD: Death by Pull-Ups With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able. Use as many sets [...]
And again a Hopper WOD comes up only this time it is for our KBellers!!! KB Class WOD: Mid-Atlantic Hopper Final Workout: In teams of two complete the following: 7 Snatch R/L 15 Pull-Ups 10 KB Front Squat 15 Hand Release Push-Ups 10 KB Dual Clean 15 GHD Sit-ups 25′ tire flips Cannot move onto [...]
For those of you who never thought they could do CrossFit competition WODs, today is your day to see what it is all about…3…2…1…GO!!! CF Class WOD: Mid-Atlantic Hopper Final Workout: In teams of two complete the following: Rx: 75/55 lbs 7 Hang Snatch 15 Pull-Ups 10 Back Squat 15 Hand Release Push-Ups 10 Hang [...]
The CrossFit Dictionary from CrossFit Brio Confused by some of the terminology, acronyms, and lingo on our website? The following is a list of some of CrossFit’s most common jargon: WOD – Stands for Workout of the Day. This all started when Greg Glassman began posting a daily workout for his athletes to follow. The WOD is [...]
