Upcoming Yoga Classes: Sep 17th & 18th

Don't forget about the two opportunities to take Yoga class with Dani in a few days - Sunday morning at 9:00am AND Monday evening at 7:00pm!

 For what to expect during one of Dani's yoga classes click here to read a previous post.  Remember that yoga is available to all Arena Ready members as a part of your membership (there is no charge to attend!) - we simply ask that you sign-up for class in advance so that Dani knows how many to expect, and bring your own mat if you have one (we have a few to borrow if you don't).  All levels of experience are welcome!   

Squat Program Halfway Point!

It's Friday and the last several days have included low-ish volume, high-intensity couplets and triplets as a means to create opportunities for good, varied training adaptation while keeping in mind the end of the "volume phase" in the 8-week squat program.  Friday's 6x6@80% will be the most volume of any one session in this program, and the next four weeks to follow will be the "intensity phase" where the total reps decrease in each Friday session while the weight increases.

So get in the gym, grab a #swolemate, get your body primed and moving, get the blood pumping, and give your legs a shake-out to prepare for the "fun" that is a true 6x6 session.

Happy Friday, folks! 

WOD For 09-15-17:


A) From 0:00 - 15:00

2 Rounds For QUALITY, Split Evenly With a Partner:

50 Calorie Row

40 Kettlebell Swings @ picjk load

30 KB Goblet Squats

20 Burpees Over The Rower

Partners split the reps evenly, with only one partner working at a time. This is FOR QUALITY not for time, so move with a purpose (i.e. don't lollygag or you won't be done by 15:00) but prioritize movement to prepare/warm the entire body for the back squats.


B) From 18:00 - 48:00

Back Squat (Week 4, Day 2):