Hello Friends,

Out of concern about the escalating COVID-19 situation, and an ongoing commitment to place the wellbeing of our members and our community at the highest priority, we believe the time has come to suspend in-person classes for at least the next two weeks. While we are not aware of any cases of COVID-19 in our gym community, we believe the increasing prevalence in San Francisco more broadly warrants this measure. Needless to say, we remain committed to our mission of helping our clients live happier, healthier lives.

Here is our plan: 

• In addition to continuing to publish at-home workouts, we will begin conducting virtual classes during their normal timeslots. We’ll be using a video conferencing service called Zoom. If you are unfamiliar with it, Zoom is a platform which is free to use, easy to stream on any device, and will allow us to continue community interaction & coaching while in our own spaces (as long as you choose a reasonable camera angle!).

• We will be holding our first virtual community gathering via Zoom tomorrow at 11:00 AM. Coach Kim will be performing one of her Online Games Qualifier workouts, and we will be streaming for all to see. Please use this link here to join the meeting.

• You’ll continue to sign into class like normal (via app or online), and we plan to continue capping classes so the virtual coach is able to keep track of all athletes in the session. Given the number of people now working from home we will also investigate the possibility of different class times for those who no longer need to plan around a commute (or sleeping housemates).

• We are not sure how we’re going to handle food delivery/pickup and will update everyone once we’ve been able to coordinate with our vendors.

• We will continue to monitor the situation as it develops, and will update you if anything material changes. 

As we’ve been doing for the past week, we will continue to program workouts requiring minimal equipment and intended for maintaining fitness in a home setting. Our hope is that we will be able to maintain a sense of community support, and continue to offer a few moments in your day that are free from the many worries we all face now more than ever. Please consider avoiding commercial/apartment gyms as clearly that would defeat the point of this measure.

As always, we will be taking ongoing feedback, and will appreciate your patience as this will be new to all of us. Please keep a line of communication open with us and share your feedback through this process.

We’re also thinking about other ways we can help our community cope with this crisis. If you have any ideas or need further support, please reach out to the AR email - info@arenaready.com. This is sent to Katoa, Rob, Sarah, and Tony, and we can all work together to discuss your idea or support needs.

In conclusion, we realize that this measure is inconvenient, but we hope that proactive actions like this will help San Francisco to be spared the tragic fate of so many cities around the world as this unfolds. At our core, we don’t want to contribute to accelerating the spread of this virus to our friends, family, and the vulnerable members of our broader community. Stay healthy friends, and we’ll see you online soon!

KIM’S GAMES ONLINE QUALIFIER

Coach Kim KILLED her workouts today, and will continue to do so all weekend! We are planning to do another workout at 4:30 tomorrow, and if you’d like to support or help film then come on by!

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Not a typo, you have some friends today - MB & KB. Running, throwing, swinging, and even burpee-ing. All with your own MB & KB for the day. Continuing to limit dedicated partner / team wods, another Sweaty Saturday workout performed as an individual. You can put the medicine ball down to rest anytime you’d like, just NOT OUTSIDE.

WOD FOR 03-14-20

FOR TIME 18:00 CAP (OUT THE DOOR)

400m MB Run 20/14

30 American KBS 70/53

40 MB Sit Up 20/14 

50 Wall Balls 20/14

60 Normal Burpees

50 Wall Balls 20/14  

40 MB Sit Up 20/14  

30 American KBS 70/53  

*Athletes have 18:00 to do the above work*

then BUY-OUT

400m MB Run

Please don’t hold the MB by its tag, on your head, or put it down outside

AT HOME VERSION:

For Time 18:00 CAP

400m Object Run

-then 2 rounds-

50 Goblet Squats

40 Object push press

30 burpees

20 straight leg sit ups

10 push ups

-then-

400m Object Run

KIM’S GAMES ONLINE QUALIFIER

Kim’s Games bid starts tomorrow! Her qualifier workouts were announced earlier today and we plan to perform the first workout at 10:30 at the gym. If you’d like to come support (or help hold a camera) come on by at that time! We’ll be doing a later workout tomorrow as well, sometime around 2:00. Reach out to Katoa for specific timing details if you’d like to support that one.

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Similar to last week we are putting our previous snatch efforts to work. BB cycling is the focus today as we go for MAX REPS of Hang Power Snatch. Be sure to select a weight that you can do multiple reps per set, if you can hold onto the bar the after you first pick it up - more power to ya.

WOD FOR 03-13-20

HANG POWER SNATCH - 12:00

Build to a top set of 3 (not a max)

Push past part B weight

-then-

PART B) 13:00 minutes

6:00 AMRAP

50/40 Calorie Row

30 BB Lunges 95/65

MAX REP Hang Power Snatch 95/65

3:00 REST

3:00 AMRAP

30/25 Calorie Row

10 BB Lunges 95/65

MAX REP Hang Power Snatch 95/65

AT HOME VERSION:

6:00 AMRAP

1:30 high plank climbers

30 G2OH (with DBs or object able to hold with both hands)

Max rep lunges

3:00 REST

3:00 AMRAP

1:00 high plank climbers

15 G2OH (with DBs or object able to hold with both hands)

Max rep lunges

Light leg, shoulder, and another OH rest day. We are hoping you will feel better after this workout than you do before. Although score is total rounds+reps completed, do not aim to sprint through the WOD. Move for quality and intention today, as you recover for Friday & Saturday.

WOD FOR 03-12-20

6 rounds of 1:30 on / 1:30 off

BUY IN

9 Chest to Bar Pull Ups

-then-

AMRAP

9 Box Jumps 24/20

9 Deadlift 185/135

Start with 9 C2B Pus and pick up where you left off each round

AT HOME VERSION:

6 rounds of 1:30 on / 1:30 off

BUY IN

9 Push Up

-then-

AMRAP

9 Broad Jump

9 Deadlift with Heaviest DBs (50/35 max)

If no DBs then:

6 rounds 1:00 on / 1:00 off

BUY IN

9 Push Up

-then-

AMRAP

6 Burpee to Max Height Jump

6 Goodmorming (unweighted)

6 Air Squats

After a hard and long UB push day yesterday we will focus on the legs today. The upper body will get a break for the next couple of days, then back to snatches (and overhead) on Friday.

We are doing the best we can to limit sharing of equipment, however with limited squat racks we may need to share bars for Back Squats today. Ensure to wash your hands BEFORE working out on shared equipment, DO NOT touch your face while working out, and was your hands AFTER working out.

WOD FOR 03-11-20

Back Squats - 15:00 Minutes

6 - 6 - 6 - 6

Climbing to a Top Set

-then-

For Time - 15:00 CAP

600m Run

12 Back Squats 225/155

400m Run

9 Back Squats

200m Run

6 Back Squats

AT HOME VERSION:

3 x 2:00 air squat AMRAP

-then-

If able to run, then change BS to 36, 27, 18 air squats

Non run then:

2 rounds of - :60 jumping jacks + :60 alternating lunge jumps + :60 high knees

48 air squats

2 rounds of - :30 jumping jacks + :30 alternating lunge jumps + :60 high knees

36 air squats

2 rounds of - :30 jumping jacks + :60 high knees

27 air squats

OH pushing stamina as we work through light to heavy (for S2OH) weight in an EMOM style workout. Last week we did not have a burpee workout, so here it is. You’re welcome.

WOD FOR 03-10-20

20 MINUTE EMOM:

• Minutes 1 - 5

  • 8 S2OH 75/55

  • 2 Burpee

• Minutes 6 - 10

  • 6 S2OH 95/65

  • 4 Burpee

• Minutes 11 - 15

  • 4 S2OH 115/75

  • 6 Burpee

• Minutes 16 - 20

  • 2 S2OH 135/95

  • 8 Burpee

AT HOME VERSION:

15:00 EMOM

With max of 35/20 DBs

• Minutes 1 - 5

  • 8 S2OH

  • 2 Burpee

• Minutes 6 - 10

  • 6 S2OH

  • 4 Burpee

• Minutes 11 - 15

  • 4 S2OH

  • 6 Burpee

If no DB then use objects able to hold in hand OR practice push jerk motion with broomstick or swiffer (empty fists as last resort).

With our recent post about COVID-19, we are introducing a WFH (workout from home) scaling option for the WOD. Please be extra cautious of weight / rep count if you participate in this option. We realize not everyone will have equipment, so we will create a version with and without equipment. It will be posted on the daily blog as well as BTWB.

Please keep in mind this option has the goal of maintaining fitness. Obviously you won't be able to do the same things as in the gym, however we will do our best to mimic and preserve the same movement patters & intended stimulus of the day.

WOD FOR 03-09-20

POWER CLEAN - 15:00

3-3-3-3-3

Climbing as technique allows

-then-

8 RFT - 15:00 CAP

5 thrusters 115/75

25 double unders

AT HOME VERSION:

5 x 3 max height squat jump - land in power clean "catch" position

-then-

8 RFT - 15:00 CAP

5 Thursters with Heaviest DB (switching arms each round | max 50/35lbs)

25 Double Tap Jumps

If no DB available then find heaviest object able to hold with one arm (max 50/25 lbs)

As more news of the coronavirus is released, we want to let you know that we are thinking of our community, its safety, and the best course of action. We believe our community is a low-risk population, and therefore will be continuing classes as normal. As a precautionary measure we will suspend partner/team workouts to limit the sharing of equipment. If anything should change we will keep everyone updated.

We do think this is a good time to remind everyone our official policy is that you should not come to the gym sick. If you are ill or have symptoms of illness please stay home for your own well being and those around you. This also extends to our guests and children we bring into the gym.

Furthermore, since we do come in contact with our floors, equipment, and shared items please keep in mind best practices below to ensure we all do our part to stop the spread of any harmful bacteria:

• Wash your hands before coming in contact with shared equipment

• Wash your hands after working out

• Wash your hands before touching personal items while working out

• Thoroughly wipe down all equipment and sweat areas with disinfecting gym wipes

As a further precaution I will ensure to perform extra wipe downs of equipment and shared surfaces. Please communicate any concerns or questions you may have to me.

WOD FOR 03-07-20

18:00 AMRAP:

9 Toes to Bar

6 Squat Cleans 135/95

3 S2OH 135/95

400m Run

Friday snatches and gymnastics. What more do you need?

WOD FOR 03-06-20

3 rounds:

10 Hang Power Snatch 95/65

10 Chin Over Pull Ups

-then-

3 rounds:

8 Hang Squat Snatch 115/75

6 Chest to Bar Pull Ups

-then-

3 rounds:

6 OH Squat 135/95

3 Bar Muscle Ups

After 3 hard days of training we are slowing things down, reducing the weight, and shaking out our legs. Using the run / row to loosen our legs up, and light deadlifts with quality stretching to get ready for the back half of the week. Recover is the name of the game today.

WOD FOR 03-05-20

3 Rounds for Time - 10:00 CAP:

400m Run

15 Deadlifts 155/105

-then-

FOR QUALITY & COMPLETION - NOT FOR TIME

10 Minutes to Complete:

1000m Row

20 Banded Hamstring Pull Stretch - 5 second hold

PARTITIONED ANY WAY

Working heavy(ish) POWER cleans for our midweek WOD. Select an appropriate weight where you’re able to catch the clean above parallel for the entire AMRAP. If you find yourself needing to squat clean the bar during the workout please reduce the weight.

Remember, the workout is 20 minutes long. Don’t go hot right out of the gate.

WOD FOR 03-04-20

20 MINUTE AMRAP

5 wall balls 20/14

5 handstand push ups

1 power clean 225/155

You must perform a power clean.

After a sprinty Monday we are just moving on Tuesday. Light to no weight, no barbell, and higher rep counts. Ensure to calculate totals before selecting a scaling option.

WOD FOR 03-02-20

3 ROUND FOR TIME - 18:00 CAP:

70 Double Unders

50 Air Squats

30 KB Snatch 53/35 (split evenly between arms)

10 Strict Pull Ups