Upcoming July 4th Holiday Schedule

Good luck to Coach Kim and Coach Sarah this weekend at the 3-day NorCal Classic Competition in Sacramento! Click here for some of the details and stay tuned to the private Arena Ready Facebook group for updates on the events throughout the weekend.

ALSO, please note our upcoming holiday schedule for the 4th of July and weekend thereafter:

Monday through Wednesday (July 1st - 3rd):

Normal Class Schedule

Thursday (July 4th):

Holiday WOD Classes at 9:15am and 10:30am

Friday (July 5th):

Gym Closed — PG&E and Cahill Construction will be shutting off the power the entire day due to the work in the area to connect the new adjacent building to the power grid.

Saturday & Sunday (July 6th - 7th):

Normal Class Schedule

With that out of the way, how ‘bout an action-packed Sweaty Saturday Team WOD classic?!

WOD FOR 06-29-18:

In Teams of THREE Against a 24-Minute Clock:

A) First Complete...

3000m Row (MUST switch every 500m)

200 Med Ball Sit-ups @ 20/14 lbs

100 Chest-to-Bar Pull-ups

One athlete rowing while the other two athletes share the sit-ups & pull-ups with only one person working at a time -- sit-up & pull-up reps do not have to be evenly split and the two movements may be intermixed and partitioned in any fashion. The team must switch who is rowing at every 500m increment.  

B) Then AMRAP of...

3 Power Cleans @ 185/125 lbs

6 Lateral Bar Burpees

9 Med Ball Squats @ 20/14 lbs

One athlete working at a time to complete a FULL round before switching.  The team's score is Rounds + Reps completed of the AMRAP.

Coaches Kim & Sarah at The 2019 NorCal Classic

Tomorrow Coach Kim and Coach Sarah will head to Sacramento to compete in the Women’s 50-54 and Elite Team Categories at the Northern California Classic competition. This will be the inaugural year for the event, but it’s looking like it’s going to be a big production!

Aside from an 8am 5k Saturday morning, no events have been announced yet, but we see some walls, ropes and big dumbbells in the instagram stories people are posting, so it should be an adventure! At least a couple things our athletes like!

You can find out nearly everything you’d need to know from the event website here. Kim is in Heat 17. Sarah’s team name is “Northern California Originals” and she’s paired up with Katie Hogan, Troy Stinson and Dusty Sulon. They’re heat 26.

We’ll try to keep you updated on Facebook, and if we get information about a live feed we’ll post that as well. Please wish them luck!

WOD For 06-28-19:

Every 90 Seconds For 20 Rounds (30 Minutes):

Squat Clean + Front Squat + Jerk

*Use FOUR Weights:

ROUNDS 1-5: Light (50-60% of 1RM C&J)

ROUNDS 6-10: Moderate (60-70%)

ROUNDS 11-15: Moderate-Heavy (70-80%)

ROUNDS 16-20: Heavy BUT NOT Max (80-90%)

It Worked!

I hear there was some blog-inspired racing on Wednesday, despite some alleged cherry picking from those who aren’t Karen’s biggest fan. Nice job blog readers!

On Thursday you’ll have a “guest” coach at 12, 4, and 5pm. A throwback, if you will. Be kind to him!

WOD for 06-27-19:

“AR’s Aerobic Animal”

5 Rounds for Time:
400m Row or Ski (or 25/17 cal bike)
30 KB Swings @ 70/53 lbs.
20M Handstand Walk

AR's Cool Karen

Will anyone beat Coach LGB’s gym record of 8:52?

WOD for 06-26-19:

Every 2 Mintutes for 7 Rounds:
3 Back Squat, Climbing as technique allows

-then-

AR’s Cool Karen (10 Min Cap):
150 Wall Balls @ 20/14 lbs. to 10/9’ Target*

*Complete 20 Double Unders at the Top of Each Minute, and every minute thereafter

Keep your Eyes up!

WOD for 06-25-19:

Alternating EMOM 6 Rounds:
Snatch Pull + Hang Power Snatch + Power Snatch
Gymnastics Complex**

*Climbing, as technique allows
** Round 1: 3-6 Kip Swings, Round 2: 3-6 Kipping Pull-Ups, Round 3: 3-6 Kipping Chest-to- Bar, Round 4: 3 Bar Muscle Up

-then-

3 Rounds for Time:
7 Bar Muscle Up
14 Power Snatch @ 115/80 lbs.
21/16 Calorie Row

Inaugural Community Day Was a Success!

Thanks to those who turned out for a fun community day, in particular our new friends from Vuori and BodySpec (and of course let’s include Flo as well!)

For anyone who missed out on the action, Vuori will be offering an AR promotion in store this week on Union St, so head over and give our secret handshake if you like the idea of some new gear! We’re also scheming about a cool collaboration with them, so stay tuned!

BodySpec sold out which was great, so if you missed out on that you can find them throughout San Francisco on their calendar here. Please just be sure to select an event which is open to the public.

If you got a BodySpec scan done and want to discuss your results, please don’t hesitate to reach out to a coach!

And PS… we should definitely schedule more Ski Erg Biathlons for those of you who missed out.

WOD for 06-24-19:

Power Clean + Front Squat + Push Press + Push Jerk
1-1-1-1-1
Climbing, as technique allows

-then-

AMRAP 8 Minutes:
4 Curtis P Complex @ 95/65 lbs.
8 Burpee Box Jump @ 24/20 in.

AR Community Day: This Sunday!

REMINDER: This Sunday we’ll be hosting a pop-up with everyone’s new favorite fitness brand Vuori, along with the BodySpec truck to perform DXA body composition scans on site.

We’ll be holding Open Gym from 9-11am as usual, and will be open to people working out longer, or even showing up later if desired. The gym will be open until 1pm to accommodate the BodySpec schedule and to allow for hanging out.

I make no promises, but rumor has it Rob may finally be bringing Nerf guns for a biathlon.

We’ll even have coffee and treats.

Hope to see you there!

Note: Vuori is actually awesome. Preview their stuff here (and on Rob practically every day).

BodySpec is a mobile DXA scanner which gives you the best-available-for-the-price measurements of body fat, muscle mass, and even bone density. If you are curious about the progress you’re making in the gym from a body composition standpoint, this is a tool besides scale weight and physical appearance to give you a better understanding of the progress you’re making. If you’re interested in scheduling a scan, a few spaces are still available here.

(For those who wonder about such things, we don’t get a commission for hosting BodySpec. We just genuinely think it’s can be a useful tool, and want to make it available from time to time. If you have questions, please don't hesitate to reach out to us.)

Happy weekend, friends!

WOD FOR 06-22-19:

With a Partner For Time:

BUY-IN: 800m Run (switch every 200m)

Then, 5 Rounds of…

30 Pull-ups

20 Hang Power cleans @ 155/105 lbs

BUY-OUT: 800m Run (switch every 200m)

*Only one person working at a time on the pull-ups & HPCs, switch whenever you like.

Fight Gone Bad

It doesn’t get much more “classic CrossFit” than this… Fight Gone Bad.

Those of us who have done this workout several times over the years likely remember the first experience with it quire vividly. Those who will be experiencing it for the first time on Friday are in for a treat…

Happy Fight Gone Bad Friday, friends!

WOD For 06-21-19:

“Fight Gone Bad”

3 Rounds For Max Reps (1:00 Minute Per Movement):

Wall Balls @ 20/14 lbs to 10/9 ft

Sumo Deadlift High Pulls @ 75/55 lbs

Box Jumps @ 20/20 in (yes, it’s 20 in for both men & women)

Push Presses @ 75/55 lbs

Row Calories

(Rest 1:00 Between Rounds)

Compare to 10-12-15, 08-09-14, 04-19-14

(Workout courtesy of CrossFit.com)

A Love Note from Coach Rob

(Please note: although effectively we’ve been without water for longer than we would have liked, now the dispenser is all the way gone, hopefully to be replaced ASAP. Definitely bring a full water bottle in the interim, and we hope to be back to meeting your hydration requirements ASAP!)

I can’t tell you how happy I am knowing you’ll be back in my life soon. I’m so sorry I strayed from you. Honestly, I don’t even know what got into me when we broke up (actually I do, it was a stupid bet I lost during the 2018 Open).

Once the novelty of her “sparkle” wore off I realized how much I missed you... your talent, your reliability, the way you listen to me when I call because something is wrong (unlike what’s her name who doesn’t even reply at all for an entire month). 

I let her wear your signs but it never felt right... she just let them fade in the sun. She didn’t know the history, didn’t appreciate how much they meant. I understand if you never forgive me for that, but maybe Yami can find it in her heart to make you new ones. Better ones. Who knows. What I DO know is that life here hasn’t been the same without you, and my fitness (and hydration) is a mess. 

Well, she’s gone now... all moved out and took her things with her. 

I really hope you like our new place. xoxo

💙❤️

WOD for 06-19-19:

Alternating EMOM for Three Rounds:
8 Goblet Squat
8 Single Arm Overhead Reverse Lunge
8 Single Arm Strict Press
80 ft. Single Arm Overhead Carry

-then-

Front Squat
4-4-4-4
Climbing, as technique allows

-then-

Tabata Air Squat

AR Community Day

This Sunday we’ll be hosting a pop-up with everyone’s new favorite fitness brand Vuori, along with the BodySpec truck to perform DXA body composition scans on site.

We’ll be holding Open Gym from 9-11am as usual, and will be open to people working out longer, or even showing up later if desired. The gym will be open until 1pm to accommodate the BodySpec schedule and to allow for hanging out.

I make no promises, but rumor has it Rob may finally be bringing Nerf guns for a biathlon.

We’ll even have coffee and treats.

Hope to see you there!

Note: Vuori is actually awesome. Preview their stuff here (and on Rob practically every day).

BodySpec is a mobile DXA scanner which gives you the best-available-for-the-price measurements of body fat, muscle mass, and even bone density. If you are curious about the progress you’re making in the gym from a body composition standpoint, this is a tool besides scale weight and physical appearance to give you a better understanding of the progress you’re making. If you’re interested in scheduling a scan, a few spaces are still available here.

(For those who wonder about such things, we don’t get a commission for hosting BodySpec. We just genuinely think it’s can be a useful tool, and want to make it available from time to time. If you have questions, please don't hesitate to reach out to us.)

WOD for 06-19-19:

3 Rounds for Quality:
16 Double KB/Single Leg Deadlift
Pull-Up Complex
16 Russian KB Twist

-then-

For Time (11 Min Cap):
Run 400m Buy In, then:

21-15-9
Russian KB Swing @ 70/53 lbs.
Chest-to-Bar Pull-Up

100 Double Under Buy Out

"Jeremy & His Little Brother"

Such a cute, harmless name for a WOD. How bad could it be, I mean really?

WOD For 06-18-19:

1 Snatch + 2 Overhead Squats:

9 Minutes to Build to a Top Set (Not a Max)

*Both power and full/squat snatches are allowed

-then-

“Jeremy & His Little Brother”

A) At 0:00

For Time (7 Minute Cap):

21-15-9

Overhead Squats @ 95/65 lbs

Burpees

B) At 10:00

For Time (7 Minute Cap):

21-15-9

Pistols (alternate)

Lateral Bar Burpees

T2B: An Artistic Perspective

Leave it to Jenny to make toes-to-bar look so artistic…

WOD For 06-17-19:

Alternating EMOM For 6 Rounds (12 Minutes):

1) 1 Power Clean + 2 Hang Power Cleans + 1 Split Jerk

2) 3 to 6 Reps of Toes-to-Bar Progression:

-Kip Swings

-Knees Above Hips

-Knees to Elbows

-Feet Above Hips

-Feet Above Chest

-Toes-to-Bar

*Barbell complex climbs ONLY as technique allows

**For the Toes-to-Bar Progression start at the first movement and progress to the next movement in the following round OR stay at the movement you can safely perform & repeat that for multiple rounds

-then-

3 Rounds For Time:

30 Calorie Row

20 Toes-to-Bar

10 Single Dumbbell Shoulder-to-Overhead @ 50/35 lbs

*Switch sides on the dumbbell S2OH whenever you like.