Winter On-Boarding: Saturday, December 14th

Our free "Introduction to CrossFit" on-boarding class for newcomers is next Saturday (Dec 14th) at 12:00pm.  There are a handful of membership spaces available so if anyone you know has been wanting to join as a newcomer make sure to spread the word!

For more details on how & why we on-board newcomers in small groups at carefully chosen intervals throughout the year click here to read a previous On-Boarding" post which details a bit of the background on our philosophy.  To lazy to read it?  OK then, here's the basic scoop: we do what we do to maintain quality, an ideal coach-to-athlete ratio in every class, and a caring community composed of like-minded people who consider fitness a sustainable, long-term lifestyle.  

So tell your friends and family to sign-up for this Saturday and get started at Arena Ready (click here for more details and to reserve an On-Boarding spot)!

WOD FOR 12-07-19:

With a Partner…

7 Cycles of 2:00 Work / 1 :00 Rest For MAX REPS of Wall Balls:

14 Hand-Release Push-ups TOGETHER

14 Deadlifts @ 225/155 lbs SPLIT

MAX REPS Wall Balls @ 20/14 lbs to 10/9 ft SPLIT

*Score = total number of Wall Balls completed

*HR Push-ups are completed together simultaneously (i.e. both partners do 14 reps at the same time and deadlifts cannot start until BOTH partners have completed push-ups)

*Deadlifts and Wall Balls are split with only one partner working at a time (reps do not have to be split evenly)

(Compare to 12-01-18)