Black Lives Matter. Continue to educate and share resources, if you send them to me I’ll review and share to the group!

As of 6/15 the health order allows outdoor fitness sessions to be held. We are working with the SF Rec & Park department to find somewhere we can obtain a permit for outdoor classes. Summer camps and childcare groups get priority, but we are looking at a couple of options: James Rolph Jr. Field (about .5 miles from the gym) and Louis Sutter Basketball Court (at McLaren park). We’ll send out a survey when we have full details from SF Rec & Park. The health department was delayed in giving them the appropriate information about outdoor fitness sessions, so we’ll need to wait a bit until we can get going! When we are ready we’ll send a survey about times and locations, keep an eye out!

As always, reach out with any questions or concerns about anything.

hWOD FOR 06/20/20

4 Rounds of:

6 cycles - SHARED

5 Clean & Jerk

10 Alternating Pistols

then

400m Run - TOGETHER

Perform in “I go, you go” pattern for 6 cycles then run together

Score = time completed

Tomorrow is June 19 (Juneteenth aka Emancipation Day), the day that  commemorates the end of slavery in the United States. The emancipation proclamation became official on January 1st 1863, but it was not until over 2 years later on June 19th 1865 that Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free. With increased education and momentum for the BLM movement this day sounds louder than ever. Continue to support, educate, and advocate for the BLM movement. Learn more about Juneteenth here.

___

Yesterday we posted an important AR Community Update. See the summary below, as well as the full version in the “announcements” section of Facebook.

Over the past few months, Arena Ready has experienced (and is still experiencing) several drastic changes. We are taking steps to re-emerge better than before, and so we wanted to take the opportunity to communicate the current state of the gym as well as plans for how we move forward to retain our cherished community. Please find the current state of affairs and the plan for our community on the private FB page. We greatly value your feedback, so please feel free to connect with us via email, cell or through Facebook.

hWOD FOR 06/19/20

PART A | 10:00 CAP

3-4 Rounds of:

3 Pike Push Up

3 Wall Walk OR Elevated Pike Walk

3 Strict HSPU OR Elevated Pike PU

:15 bird dog between sets

PART B | FOR TIME 16:00 CAP

4 – 8 – 12 – 16 – 12 – 8 – 4

Tuck Jumps

G2OH

10 SA OH Lunge after each round

Split lunges evenly between arms & end with lunges

Score = time completed

To the Entire AR Community,

We hope you are doing well and staying healthy. 

Over the past few months, Arena Ready has experienced (and is still experiencing) several drastic changes. We are taking steps to re-emerge better than before, and so we wanted to take the opportunity to communicate the current state of the gym as well as plans for how we move forward to retain our cherished community. Please find the current state of affairs and the plan for our community on the private FB page. We greatly value your feedback, so please feel free to connect with us via email, cell or through Facebook.

hWOD FOR 06/18/20

PART A | 8:00 CAP

3/3 | 2/2 | 1/1 | 1/1 Turkish Get Up

Perform 10 hollow rocks after each TGU set

PART B | FOR TIME | 20:00 CAP

BUY IN: 50 Double Unders

Then 3 rounds of:

15 Abmat situps

20 Hand Release Push Ups

15 American KB Swings

BUY OUT: 30 Cal Row

Score = time completed

Today’s resource share comes from Shanna K! Starting on Juneteenth through June 25th join Academics for Black Survival and Wellness in a week long personal and professional development initiative to honor the toll of racial trauma on Black people, resist anti-Blackness and white supremacy, and facilitate accountability and collective action. Learn more about the organization here. Learn more about the agenda for the week, RSVP for the virtual sessions, and/or donate here.

hWOD FOR 06/17/20

PART A - 10:00 ALTERNATING EMOM

ODD: 10 Eccentric Front Squat (:03 down)

EVEN: 10 Bent Row (1 sec pause @ top)

PART B - FOR TIME | 14:00 CAP

5 - 10 - 15 - 10 - 5

Front Squat

Burpee Box Step Overs

Score = time completed

We’ve been in touch with SF Rec & Park about outdoor workout permits. Unfortunately the health department hasn’t updated them on guidelines in time to give out permits before today, so SF Rec & Park locations are off limits for now. We’ll continue to work with the city to find a space we can use. However, if anyone knows someone with a private parking lot or large outdoor space let’s discuss! We wouldn’t need a permit to operate in a private outdoor space as long as social distancing rules are followed.

Also Black Lives Matter! Continue to share and educate yourself, we’ll be sharing some resources tomorrow!

hWOD FOR 06/16/20

PART A - 12:00 ALTERNATING EMOM

MIN 1: :30 Plank THEN 5 superman pulse

MIN 2: 16 Reverse Lunges

MIN 3: :30 Deadbug THEN 5 hollow rock

Perform for quality, no score

PART B - AMRAP 6:00

9 Deadlift

6 Hang Power Clean

9 Air Squats

Score = rounds + reps completed

Black Lives Matter. The movement hasn’t ended, protesting, educating, and sharing continues. More resource shares to come this week, reach out if you have anything to share with the community!

Coach Alex has programmed next week for us. He’s also made some great demo videos to explain the entire day’s workout, go over new movements, and ensure those performing on their own are on the same page. See the demo video here.

hWOD FOR 06/15/20

EXTENDED WARMUP - 8:00 CAP

10 Deadstop Russian Swing

12 Cossack Squat

6 Eccentric Pike Push Ups

Perform 3-4 rounds within the timecap

AMRAP 12:00

6 Single Arm Snatch LEFT

6 Box Jump

6 Single Arm Snatch RIGHT

12 Pike Push Ups

Score = rounds + reps completed

The movement and our education continues. Mayor London Breed announced yesterday a roadmap for police reform. I think we need to recognize the failings, but also the change - if that change is real. The system has failed Black people and this is a step in the right direction. Hopefully this means meaningful change is on the horizon. This isn’t enough, we shouldn’t stop until this (and more) is normal across the country and real change is made. Read full announcement here.

hWOD FOR 06/13/20

PARTNER WOD - 10 ROUNDS FOR TIME | 27:00 CAP

15 Ottoman Jumps

12 Sprawl to Tuck Jump

9 Duffel Front Squat

6 Handstand Push Up

Split rounds evenly - Partner A perform 1 round then Partner B perform 1 round, keep going until 10 rounds

Score = time completed

Black Lives Matter.

Tonight’s resource share comes from CW! She commented to follow The Conscious Kid on IG, find its profile page here. TCK is a registered 501c3 nonprofit focusing on equiping parents & educators with tools to support racial identity development, critical literacy, and equitable practices in their homes and classrooms. To quote CW’s comment: “It’s for parents, really, but applicable for everyone”. Find and support & learn more about them through their Patreon page here.

hWOD FOR 06/12/20

PART A - 10:00

:30 on / :30 off for 8 Rounds

ODD: Lunge Throughs Right Leg

EVEN: Lunge Throughs Left Leg

REST 1:00

AMREPS 1:00

Alternating Lunge Jumps

Score = alt lunge jumps completed

PART B - 3 ROUNDS FOR TIME | 18:00 CAP

“Run”

21 Russian Duffel Swings

12 Burpees (2x lungesters)

6 Lungesters with Duffel

-

“Run”

40 Bicycle Crunch

40 Side Shuffle

40 Squat Jumps

Score = time completed

I’ve had some reach out about resources they recommend and I’m happy to share. I believe we all are allies of Black Lives Matter and I love the community coming together. Please share any resources you may have and I’ll gladly share through our blog / FB page. Do not hesitate to share on your on through the FB page as well.

To kick off our resource sharing member Seth O. has shared a great readings calendar. You’re able to pick readings based on how much time you have that day - 10, 25, 45 minutes. There are also a ton of extra resources on the document. This should just be the beginning of your learning and please continue to share and support each other. Find the document here.

hWOD FOR 06/11/20

PART A - 3 ROUNDS FOR QUALITY | 12:00 CAP

Superman Pulse x 10

Scap Push Up x 10

Bent Over Row x 10

Scap Pull Up x 10

Strict Pull Up x 5

Strict Chin Up x 5

PART B - FOR TIME 15:00 CAP

21-15-9 Sumo Deadlift High Pull

63-45-27 Double Under Hops

Perform “Run” as: 40 Lateral Mountain Climber, 40 Donkey Hop, 40 Sprinter Toe Taps

Score = time completed

I myself have been doing more listening, watching, and reading about Black Lives Matter the racial injustices done to Black people in America. I think a good start is watching 13th on Netflix. It’s a 2016 documentary, but the learnings and facts given (have always been) but moreso relevant now as the support for BLM is stronger and widespread more than ever.

I’m not going to declare myself an expert, I am not. I have much to learn and hope we can all support one another in our continued learning of the deeply rooted systemic issues. As I continue to learn and grow, please reach out to keep me accountable should anything be an error, wrongfully said, or detrimental to the movement.

hWOD FOR 06/10/20

PART A - 2:00 ON / 1:00 OFF FOR 5 ROUNDS

16 Suitcase DL w/ Duffel

12 Russian Duffel Swings

6 Burpees Over Duffel

Split suitcase duffel evenly between sides & perform sequence once through

PART B - AMRAP 10:00

14 SA Hang Object Snatch

14 SA Russian Duffel Swing

21 Ottoman Jump

14 Toes to Chair

Score = total rounds + reps completed

Black Lives Matter. Our support won’t only last one week, it will last as long as it needs to. We will always stand for justice and equality. We will always do our best to be a just example, and will never condone racism. As we navigate moving forward with the gym beyond our affiliation we will continue to communicate our plans with the community. Please reach out with any questions or concerns.

hWOD FOR 06/09/20

PART A: 3 ROUNDS FOR QUALITY | 12:00 CAP

Pike Push Up x 5

Elevated Pike Walk x 5

Wall Walk x 5

PART B: 4 ROUNDS OF :45 ON / :15 OFF FOR MAX REPS

Run – Meters

Elevated Pike Push Up

Duffel Front Rack Lunge

Duffel Thruster

REST 1:15

Run sub – alternate: Sprawls & Squat Jumps

Score = reps performed

Black Lives Matter.

We as Arena Ready are no longer affiliating ourselves with CrossFit.

Our current period ends in August, and we will not be renewing our CrossFit affiliation.

As we further educate ourselves on the current police brutality & overall systemic issues Black people face, we turned to our “main” organization - CrossFit, to learn their stance on the issue and seek solidarity (if not support) as we would have with physical or training issues.

We found something worse than no response. We are greatly disappointed in the response CrossFit as a company and its individual leaders have shown. Evidence we’ve found to support our decision above:

• CrossFit founder & CEO Greg Glassman gaslighting Rocket CrossFit after a thoughtful email asking for a response and providing advice

• The CrossFit account posting a racist Instagram post

• CrossFit founder & CEO Greg Glassman’s abhorrent response to the Institute for Health Metrics and Evaluation

• The overall silence on the current situation and overall systemic issues at hand

Reebok has dropped their partnership with CrossFit, as well as many other affiliates will be disassociating and not renewing their CrossFit affiliation. We stand with these groups as we completely oppose the position CrossFit and its leadership has taken. This is a sad and disappointing day, but something that cannot be overlooked.

Arena Ready is still committed to providing the fitness, community and fun that following the CrossFit methodology has given us. We are set on providing the best results we can regardless of the goal. We are still working on providing each of us the gym space we left before COVID. However, we are not going to tolerate the racist comments and silence from what should have been our guiding organization and will no longer support CrossFit.

hWOD FOR 06/08/20

PART A | ALTERNATING EMOM 10:00

ODD: 3 Sprawl to Tuck Jump THEN 2 OH Squat each Side

EVEN: :30 Deadbug

PART B | AMRAP 12:00

3 Cycles of hCindy

6 Swiffer Power Snatch

9 Swiffer OH Squat

1 cycle of hCindy is: 5 bent over fly, 10 plank to push up, 15 squats

Score = rounds & reps completed