Reminder that our free April 2019 "On-Boarding Series" for newcomers starts this Saturday (April 13th) with the Introduction to CrossFit class at 12:00pm.  The second class of the required two-part series, Beginner's CrossFit, will be held the following Saturday (April 20th).  There are only a handful of membership spaces that will be available before we close the membership again for 3 months, so if anyone you know has been wanting to join as a newcomer make sure to spread the word!

For more details on how & why we on-board newcomers in small groups at carefully chosen intervals throughout the year click here to read a previous On-Boarding" post which details a bit of the background on our philosophy.  To lazy to read it?  OK then, here's the basic scoop: we do what we do to maintain quality, an ideal coach-to-athlete ratio in every class, and a caring community composed of like-minded people who consider fitness a sustainable, long-term lifestyle.  

So tell your friends and family to sign-up for this Saturday and get started at Arena Ready (click here for more details and to reserve an On-Boarding spot)!

WOD For 04-08-19:

Alternating EMOM For 5 Rounds (10 Minutes):

1) 3 Power Cleans: climbing

2) Strict Pull-up Complex: 1 Scap Pull-up + 1 Lat Activation + 1 “One-Half’ Strict Pull-up + 1 Strict Pull-up

*For the pull-up complex add 1 rep every round if possible: 1+1+1+1, 2+2+2+2, 3+3+3+3, etc...

-then-

AMRAP 7 Minutes:

5 Power Cleans @ 205/145 lbs

7 Chest-to-Bar Pull-ups

9 Box Jumps @ 30/24 in

-then-

Tabata:

Hollow Rocks

Today we will score this by TOTAL reps