Well, they made it through and learned how to kick some @$$!!! Congratulations on your accomplishments!!! WOD: Fight Night Rounds 1 & 3     30s Pads     30s KB Swings     30s Pads     30s Push Ups     30s Pads     30s K2E     Rounds 2 & 4     30s Pads     30s Burpees     30s P

Our KBellers were having flashbacks of “Helen”.  If they look a little closer, it’s not quite “Helen” but, still a doosie of a WOD. It’s all about the method of the lift for the snatch.  Triple extension of the ankles, knees, and hips, into the acti

Major double jointed knee and hip bends today for all exercises for all of our classes.  It’s all functional training, right?!?!  Your legs support your body and your movements all day long.  Get ‘em strong and your movement in your every day function of life will be much

Wow, we cannot believe it has been two years!!  We would love to have you all there to celebrate with us so we just wanted to remind you of the details.  The party will be on Wednesday, 2/1/12 (Our actual Anniversary) at 7:30pm.  We will be holding one large class at 6pm and will then

CFE today consisted of drills with jump ropes as is “Annie” was enough for them yesterday.  Only today they had to Pose run with the jump rope and not do double-unders. Our WOD today was a partner workout of 2 rounds of run 100m, run 200m, run 400m. One partner was running

There were quite a few of us who put our “Dawn Smyers Speed Ropes” to the test today during “Annie” and for the most part “Annie” was met with great success!!!  Gotta tell ya, there’s something about that rope that made all the difference in t

A 2-parter for our CFitters today.  First they have to do back squats at 75% of their 1 RM (rep max) for 5 rounds of 3 reps per round.  Then after they got their legs rockin’, they had to do a metcon WOD with running and thrusters…MORE LEGS!!!  Don’t let the lighter

Warm-Up: 2 Rounds 30 Jumping Jacks 20 Mountain Climbers 10 Tuck Jumps   NEN WOD: As many rounds as possible in 20 minutes of: 400m run max push-up    

Check out some pictures of the skill work from our CFE (CrossFit Endurance) sessions this week…

First “Diane”, now “Ryan”!!  Got to be an equal opportunity CF Box.  No sex discrimination at Arenal Fitness.  Our CFitters can enjoy a CF Girl and Hero WOD all in the same week. CF Class WOD: “Ryan” Five rounds for time of: 7 Muscle-ups 21 Burpees KB Class WOD