Just when the CFitters completed one section of their workout, there was another “then” thrown at them. The KBellers had to worry about balance today as they were not allowed to hold the handle of the KB during their presses.  Got to be careful not to drop it when finished

C0ngratulations to this week’s graduates from CrossFit Basics – Ryan, Stephen, Patsy, and Trisha.  Now it’s time to join the rest of your Arenal Fitness family in the knocking out these WODs each and every time you set foot in the gym.  Way to go!!!  

The posterior chain of the KBellers was on fire between their heavy deadlifts and power swings.  It’s all about the hips to move the weight!!! The CFitters were all about pushing today.  Their arms were working to their max pushing the bar up overhead and then burpees!!!  Whooho

Warm-Up: 2 Rounds: 30 Mountain Climbers (each leg = 1/2 rep) 20 Jumping Squats 10 Push-ups NEN WOD: run 1 mile, then 5 rounds: 25 Sit-ups 15 Push-Ups 25 Air Squats

Cleans for everyone today.  Whether you are cleaning a KB or a Barbell, it’s the jump and shrug movement that will create the power to move weight away from gravity.  Don’t get eager and pull with your arms too soon and lose your power for an efficient movement. KB Class W

Chief Petty Officer Nate Hardy was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker. We’re asking the CrossFit community to make donations to the “Nate Hardy Memorial Fund” in care of the Navy

2 rounds for the KBellers doesn’t seem to be too much but don’t forget that you have to consider there are 2 different arms to be worked for each exercise – left and right = 4 rounds. CF Class WOD: Run 1600 meters Rest 3 minutes Run 1200 meters Rest 2 minutes Run 800

PR (Personal Record) was had by many today for their deadlifts!!!  That PR Bell ring sounded so sweet!! CF Class WOD: Deadlift 3-3-3-3-3 G-WOD: Death by Burpees! First minute, do 1 Burpee  Second minute, do 2 Burpees  Third minute, do 3 Burpees  And so on, add one more Burpee each min

Everyone can thank Susan for today’s CF WOD.  No worries..she suffered through it with the rest of you.  CF Class WOD: 8 rounds for time: 6 Squat Cleans (w:95 m:135) 8 Pullups 200 Meter Run KB Class WOD: 3 Rounds: 12 alternating KB cleans 50 meter walk with bells in the racked p

I would watch out for our Strikers.  They were taking out some aggression on those sledge hammer swings today.  I wouldn’t want to be that tire!! CF Striking WOD: 10 rounds of: 20 sledgehammer swings 30 ground strikes (straights, hooks, hammers) 40 standing strikes (1-2-3-4) Res