PARTNER WORKOUT SATURDAY

Another Sweaty Saturday partner WOD. Not your traditional “I go, you go” working toward the same rep count. You and your partner will alternate intervals and total your MAX rep counts for your team score.

You can perform this as an individual.

hWOD FOR 05/01/20

5 Cycles 3:00 ON / 3:00 OFF

30 Squat Jacks

13 – 11 – 9 – 7 – 5 Duffel Clean

13 – 11 – 9 – 7 – 5 Pike Push Up

MAX ALTERNATING PISTOL

To perform with partner - Partner A go while Partner B rest, Partner B go while Partner A rest

Score = total pistol reps

Can perform as an individual

MAY DAY

May day is lei day in Hawai’i!

Reach out to us if you have questions about the new membership tiers. If you are confused about what the tiers are please read the full blog post here.

hWOD FOR 05/01/20

AMRAP 18:00

30 Burpee Ottoman Jump Overs

20 Toes to Chair (lying on your back)

20 Hand Release Push Ups

50 Russian Duffel Swings

Score = rounds + reps completed

SNATCH DAY THURSDAY

Please reach out with any questions about our new SIP membership tiers. As a reminder they will be available on our site beginning May 1. You can also reach out directly to us and we can update your account.

hWOD FOR 04/30/20

PART A - 12:00 w/ PVC or Swiffer

9 - 9 - 9 - 9 - 9 - 9

3 RDL to Extension

3 Power Snatch

3 Snatch Grip BTN Thruster

PART B - FOR TIME 16:00 CAP

120 Single Arm Alternating Snatches

Every minute perform 10 hops over object - start workout on snatches

Score = time completed

SIP Extension Announcement

Reposting last night’s blog summary, see full blog post here.

We plan to continue offering our original virtual membership - including access to live coaching via Zoom, personalized accessory programming to help you pursue your individual goals (and unique set of equipment), 3 programming tracks with scaling options by level and equipment, access to Beyond the Whiteboard, and to the Facebook community.

In addition, we will begin to offer three additional tiers of membership to offer more flexibility in this new virtual fitness world. We have provided more information about the inclusions in these tiers below. The tiers will be available at the beginning of May. If you have questions, or would like to consider moving into one of these tiers, please let us know.

Find the table breakdown of pricing & services here.

hWOD FOR 04/29/20

PART A - 10:00 EMOM

10 Russian Swings

3 Max Vertical Jumps

Perform both movements each minute

PART B - 5 ROUNDS FOR TIME 15:00 CAP

30 Alternating Lunge Jumps

15 Ottoman Jumps

12 Chair Pull Ups

Score = time completed

Shelter in Place Extension Membership Update

Hello AR Community,

As mentioned in prior messages, we are doing our best to evolve our offering as we weather the storm of this pandemic. As always, we hope you are all safe and well, and maintaining some level of health and fitness while we are physically apart. Thank you so much for continuing to give us the opportunity to support you in your fitness journey, even as that journey takes on a new form.

With today's announcement indicating an extension of the SIP mandate at least through the end of May, we wanted to confirm a few new membership tiers to accommodate the wide range of needs our community has during this time.

We plan to continue offering our original virtual membership - including access to live coaching via Zoom, personalized accessory programming to help you pursue your individual goals (and unique set of equipment), 3 programming tracks with scaling options by level and equipment, access to Beyond the Whiteboard, and to the Facebook community.

In addition, we will begin to offer three additional tiers of membership to offer more flexibility in this new virtual fitness world. We have provided more information about the inclusions in these tiers below. The tiers will be available at the beginning of May. If you have questions, or would like to consider moving into one of these tiers, please let us know.

Find the pricing table here.

hWOD for 04/28/20

PART A - 12:00

Single Arm OH Squat

6 – 6 – 6 – 6 – 6 – 6 (each arm)

Face a wall for each rep to keep chest up

Use weighted object for single arm

PART B - 3 Rounds for Time | 12:00 CAP

10 OHS Right

10 OH Walking Lunge Right

10 Abmat Situps

10 OHS Left

10 OH Walking Lunge Left

10 Burpees Over Object

Score = time completed

BtWB & Endurance Track Update

Beyond the Whiteboard

We’ve made an update to BtWB to include a warmup track. Instead of including the same warmups in the individual equipment version tracks, you can now see warmups in a separate tab on your app. We originally separated warmups on their track because some days BB & DB/KB can be different than unweigthed movements. However, now we’ll just note that in the details of the main warmup track.

Endurance Track

We’ve been working with Coach Kim to develop an endurance track, with the goal of building your engine. They will be dedicated monostructrual workouts (run / row / bike) with scaling options. These will be programmed for 1-2 times a week, and will be posted at the beginning of each week - this week these workouts are on Wednesday & Friday. We recommend you replace the normal class WOD with the endurance WOD if you’re performing that workout for the day.

hWOD FOR 04/27/20

PART A - 12:00 CLOCK

3 cycles of 3:00 on / 1:00 off

20 Squat Jumps

5 x 3 pulse squat pulses

MAX Wall Sit

PART B - 7:00 AMRAP

14 Duffel Bag Power Cleans

14 Duffel Shoulder to Overheads

Score = total rounds+reps completed

Sweaty Saturday

Tomorrow we’ll have another partner workout Sweaty Saturday! Like last week we’ll go through logistics and partner practice before starting the workout.

Yesterday we made an announcement about our current plans regarding COVID19 & SIP, please read the full post here.

hWOD FOR 04/25/20

PERFORM WITH A PARTNER (HALF REPS TO PERFORM AS INDIVIDUAL)

For Time – 9:00 CAP

250 Low Plank March

60 Pistols

REST 2:00

For Time – 6:00 CAP

150 High Plank Shoulder Tap

50 Shoulder to Overheads

REST 2:00

For Time – 3:00 CAP

50 Squat Jumps

20 Thrusters

One person working at a time, split reps any way you’d like

Each piece is scored separately

SHELTER IN PLACE UPDATE

Hello AR Community,

We hope each and every one of you is staying safe and keeping healthy during this time. We want to thank our great community for your continued support, and want to give you all an update on our potential plans moving forward.

We've been trying to navigate the entire COVID19 situation, shelter-in-place orders & extensions, and the current SIP phase slated to end on May 3 (although we anticipate another SIP extension once again) to the best of our ability. We are awaiting word on any changes to the SIP order beyond May 3 to make final decisions, and while we do not want to make any premature announcements, please know that we are (and have been) discussing a plan for the community.

We believe we can make it through this pandemic if we continue to have the support of our amazing community. We are so grateful to everyone who has stood by us, believed in our efforts, and maintained the community bond through this new "virtual" reality. Please know that any decisions being considered & made are prioritizing: #1 our community's safety; and #2 the ability to continue AR as a business that can serve our members in a physical location once again. We've tried our best to keep our community, our fitness, and our collective health thriving as much as possible during SIP. If you have questions about any of our current offerings please reach out to me, as we are doing much more than just virtual classes.

It's been fantastic being able to connect and see some of your faces through the Zoom sessions, and I cannot wait for the day we are all getting fit together once more. Please reach out with questions, concerns, or if you need assistance from us - and stay tuned for more detailed updates as we continue to navigate through COVID19 & SIP.

hWOD FOR 04-24-20

PART A - 12:00

Tabata Superman Hold IYWV - Alternate :20 each letter

REST 1:00

4 Rounds for Quality

15 Ottoman Reverse Hypers

15 Glute Bridge

PART B - 8 ROUNDS FOR TIME 15:00

18 Russian Duffel Swings

6 Lateral Duffel Burpees

9 Chair Pull Ups

SYLBF WOD #3

WOD 3 of 3 for the Support Your Local Box Fundraiser. A chipper style WOD that may look a bit easier than it actually is. DB deadlift may be no problem for some, but a single arm thruster is unfortunately still a thruster. At least the step ups are unweighted (whew!).

Sub a folded towel for an abmat if you’d like.

hWOD FOR 04-23-20

SUPPORT YOUR BOX WOD #3

For Time - 20:00

50 DB Deadlift

50 AbMat Situps

50 Box Step Ups 24/20

50 Single Arm DB Thruster

Score = time completed

Recovery Wednesday

Today the name of the game is light and low. We are performing a true recovery day. With the two previous days of UB push & LB push, and the remaining workouts in the week, we’ll take today to recover and get our body right.

Thursday we will perform the last (#3) of the Support Your Box Fundraiser WODs. There’s still time to sign up and see how your score stacks against others across the world. You can sign up (for free) until the deadline of all workout submissions - tomorrow at 5:00 PM PST.

hWOD FOR 04-22-20

PART A - 9:00 ALTERNATING EMOM

6 Cossack Squat

3 PERFECT Inchworm to Push Up

:45 Deadbugs

PART B - 9:00 AMRAP

10 Forward Lunges

10 Bent Over Row

10 Backward Lunges

10 Sumo DLHP

If you’re able to, perform lunges as walking

Score = total rounds + reps completed

PART C - GROUP STRETCH

1:00 each side - pidgeon stretch

1:00 each side - couch stretch

1:00 each side - wall pec stretch

Tabata Tuesday

Nothing like tabata squats to feel the leg burn!

Those of you interested in CrossFit competition or the CrossFit Games, read the latest announcement about this year’s Games here. The competition this year may come home to Aromas, CA. There is also a potential for the competition to become virtual.

If you were interested in watching some sanctional events, but can’t due to postponing I suggest watching the latest CrossFit Games documentary (“The Fittest”). Read more about the film and its creators here.

hWOD FOR 04-21-20

PART A

Tabata Squat Pulses x 5

REST 1:00

3 Rounds for Quality

10 Lateral Mountain Climbers

10 Single Leg Glute Bridge (each leg)

PART B

AMRAP 12:00

60 High Knees

40 Bicycle Crunch

20 Jump Over Duffel

30 Duffel Russian Swing

20 V-Ups

30 Duffel Front Squats

Score = total rounds + reps completed

HAPPY MONDAY

Nothing like burpees on Monday!

Virtual Partner WODs:

Saturday’s virtual partner WOD was a success! We will continue with partner WODs each weekend as 4/18 - the workout can be performed as an individual AND as a partner team.

If you cannot make virtual sessions:

Remember you can send us a video of your workout, we will review and send you feedback & form corrections. We ask you email your video to us, but have instructions on the video and email format, see the original blog post here.

hWOD FOR 04-20-20

PART A - 12:00 CAP

Wall Walk

5 - 5 - 5 - 5 - 5 - 5

Rest as needed in between sets

PART B - :60 On / :30 Off for 10 Rounds

1 Burpee tuck jump (+1 every other round)

5 Elevated Pike Push Up (-1 every other round)

Score = total rounds & reps completed