Hey CFitters – That’s the fact “Jack”!! Our KBellers were pushing their hearts out in their WOD!  Those Power swings were the relief! KB WOD:   15 minutes AMRAP 3 Burpee Broad Jumps 6 Hand Stand Push Ups 9 Power Swings 55/35 CF Class WOD: “Jack” Complete as man

Congratulations to Lauren on her hard work through Basics and her ultimate performance during her graduation WOD.  Welcome to your Arenal Fitness family!!

July RunFit starts on Monday, July 2nd. A minimum of 8 people are needed, and I know of 4 who really want to do it! This month will be Monday’s and Wednesday’s from 6:15-7:00pm. 8 sessions for $50…that’s just over $6.00 for some very personalized personal train

A PR so soon for our new CFitter, Gabrielle Cutter!!  Congratulations!!   Hi Arenal Fam! I ran the BWC 5k this weekend! PR 26.02!   My abs were on FIRE from Saturday’s WOD! Thanks to my new Arenal Fitness Fam for keeping me running fit! Gabrielle Cutter      

It’s been 1 week since Donna has turned 40.  So far she says it GREAT!! While everyone was signing her Arenal Fitness whiteboard card, Donna was flying a plane to ring in her 40th in style!! Happy 40th birthday Donna!!  Many more years to come!!

Just when the Turkish Get Up (TGU) couldn’t get more techincal…try doing it reversed like our KBellers did today!!! KB Class WOD: Max rounds in 15 minutes alternate arms 1x Snatch (45#/25#) 1x Push press 1x Reverse Turkish get-up (starting from overhead position) 1x Windmi

A little tidbit after that fact. You can choose to alter the CF WOD like Lauren and Donna did by doing a 1 mile fireman’s carry instead of the 1 mile run.  The only positive is that your legs won’t be as sore from the Tabata portion of the WOD.  KB Class WOD: As many round

Baltimore rowing club is teaming together with South Baltimore crossfit to host a special learn to row event specifically for local crossfit gyms. The learn to row event will entail a learn to row on the water by Baltimore Rowing Club followed by a metcon by South Baltimore crossfit.

We know you missed doing “Michael” on Tuesday when you did “Donna” so, we brought him back around for today’s WOD. CF Class WOD: “Michael” – for real this time! Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups KB Class WOD:  Ma

How many different directions and inferences can you go with CrossFit WODs?  Now we are doing a WOD in honor of a Cockroach.  Hummm…. KB Class WOD: 10 KB Snatch (24 kg) 20 Goblet Squats (24 kg) 30 KB Swings (24 kg) 3 Rounds CF Class WOD: 1. Deadlift 5×3 2. “Cucacarach