Thanks to everyone who participated in our Memorial Day "Murph" hero WOD on Monday - we had a couple of great groups who tackled the beast of a workout for yet another year.

As detailed last week here on the blog, Phase 1 of moving to Arena Ready 3.0 started on Friday - and as many of you who did "Murph" on Monday saw, the second side of the gym has been cleared, moved, and shored-up.  It's like a flashback to 2012 and Arena Ready 1.0!  We'll be operating out of the main gym side (1263 Connecticut Street, or "AR South" as it's affectionately known to many of us) until Phase 2 of the move starts later this week.  Since the new space is still being worked on and finalized, with details constantly in flux, we remain unsure exactly on which days this Phase 2 move will occur, but it's looking like Saturday and Sunday (June 2nd and 3rd) would be likely.  We will, of course, keep you updated here on the blog and in the private Arena Ready Members facebook group as soon as we have any new details (the Mindbody class schedule will also be updated ASAP when changes are necessary). 

In the meantime (as mentioned during class on Monday) we are asking that everyone who has weightlifting shoes stored in the gym's shoe cabinet to please come in and retrieve your shoes ASAP.  The existing shoe cabinet will not be making the journey to the new space and will die an uneventful death here on Connecticut Street.  Once we are up and running with full equipment and layout in the new space we'll brainstorm and execute on a new weightlifting shoe storage system and will notify everyone when the time comes - in the interim we ask that you keep your lifters with you and not stash them at the gym for the time being.

Any weightlifting shoes (and other gear) left behind when it comes time to move will be grouped together with the leftover Clothing Swap items and Lost & Found and taken away for donation.

Let us know if you have any questions, and thank you for your attention and assistance as we work hard to get through this transition!

Tuesday brings us a little post-Murph restorative work (for "Quality") and then some complimentary movements in a work/rest scheme to counterbalance the stimulus from Monday. Enjoy and have a great week...

WOD For 05-29-18:

With a Partner or As a Group of Three, 3 Rounds For QUALTY (Not For Time):

15/12 Calorie Row or Assault Bike (easy, medium, hard)

15 Hollow Rocks

100m Single DB or KB Overhead Waiter Carry @ pick load (50m down, switch sides, 50m back) 


Prioritize overhead position (neutral spine, armpit forward, biceps near the ears, arm fully locked out) over DB/ KB loading on the carry.  Start on different stations and cycle through the movements as a duo or trio.




With a Partner, 10 Rounds For Time:

10/8 Calorie Row or Assault Bike

10 Deadlifts @ 225/155 lbs

10 Box Jumps @ 24/20 in 


Complete one FULL round then switch (5 rounds for each athlete, for a total of 10 rounds). Tagging is not required.