SHELTER IN PLACE UPDATE

Hello AR Community,

We hope each and every one of you is staying safe and keeping healthy during this time. We want to thank our great community for your continued support, and want to give you all an update on our potential plans moving forward.

We've been trying to navigate the entire COVID19 situation, shelter-in-place orders & extensions, and the current SIP phase slated to end on May 3 (although we anticipate another SIP extension once again) to the best of our ability. We are awaiting word on any changes to the SIP order beyond May 3 to make final decisions, and while we do not want to make any premature announcements, please know that we are (and have been) discussing a plan for the community.

We believe we can make it through this pandemic if we continue to have the support of our amazing community. We are so grateful to everyone who has stood by us, believed in our efforts, and maintained the community bond through this new "virtual" reality. Please know that any decisions being considered & made are prioritizing: #1 our community's safety; and #2 the ability to continue AR as a business that can serve our members in a physical location once again. We've tried our best to keep our community, our fitness, and our collective health thriving as much as possible during SIP. If you have questions about any of our current offerings please reach out to me, as we are doing much more than just virtual classes.

It's been fantastic being able to connect and see some of your faces through the Zoom sessions, and I cannot wait for the day we are all getting fit together once more. Please reach out with questions, concerns, or if you need assistance from us - and stay tuned for more detailed updates as we continue to navigate through COVID19 & SIP.

hWOD FOR 04-24-20

PART A - 12:00

Tabata Superman Hold IYWV - Alternate :20 each letter

REST 1:00

4 Rounds for Quality

15 Ottoman Reverse Hypers

15 Glute Bridge

PART B - 8 ROUNDS FOR TIME 15:00

18 Russian Duffel Swings

6 Lateral Duffel Burpees

9 Chair Pull Ups

SYLBF WOD #3

WOD 3 of 3 for the Support Your Local Box Fundraiser. A chipper style WOD that may look a bit easier than it actually is. DB deadlift may be no problem for some, but a single arm thruster is unfortunately still a thruster. At least the step ups are unweighted (whew!).

Sub a folded towel for an abmat if you’d like.

hWOD FOR 04-23-20

SUPPORT YOUR BOX WOD #3

For Time - 20:00

50 DB Deadlift

50 AbMat Situps

50 Box Step Ups 24/20

50 Single Arm DB Thruster

Score = time completed

Recovery Wednesday

Today the name of the game is light and low. We are performing a true recovery day. With the two previous days of UB push & LB push, and the remaining workouts in the week, we’ll take today to recover and get our body right.

Thursday we will perform the last (#3) of the Support Your Box Fundraiser WODs. There’s still time to sign up and see how your score stacks against others across the world. You can sign up (for free) until the deadline of all workout submissions - tomorrow at 5:00 PM PST.

hWOD FOR 04-22-20

PART A - 9:00 ALTERNATING EMOM

6 Cossack Squat

3 PERFECT Inchworm to Push Up

:45 Deadbugs

PART B - 9:00 AMRAP

10 Forward Lunges

10 Bent Over Row

10 Backward Lunges

10 Sumo DLHP

If you’re able to, perform lunges as walking

Score = total rounds + reps completed

PART C - GROUP STRETCH

1:00 each side - pidgeon stretch

1:00 each side - couch stretch

1:00 each side - wall pec stretch

Tabata Tuesday

Nothing like tabata squats to feel the leg burn!

Those of you interested in CrossFit competition or the CrossFit Games, read the latest announcement about this year’s Games here. The competition this year may come home to Aromas, CA. There is also a potential for the competition to become virtual.

If you were interested in watching some sanctional events, but can’t due to postponing I suggest watching the latest CrossFit Games documentary (“The Fittest”). Read more about the film and its creators here.

hWOD FOR 04-21-20

PART A

Tabata Squat Pulses x 5

REST 1:00

3 Rounds for Quality

10 Lateral Mountain Climbers

10 Single Leg Glute Bridge (each leg)

PART B

AMRAP 12:00

60 High Knees

40 Bicycle Crunch

20 Jump Over Duffel

30 Duffel Russian Swing

20 V-Ups

30 Duffel Front Squats

Score = total rounds + reps completed

HAPPY MONDAY

Nothing like burpees on Monday!

Virtual Partner WODs:

Saturday’s virtual partner WOD was a success! We will continue with partner WODs each weekend as 4/18 - the workout can be performed as an individual AND as a partner team.

If you cannot make virtual sessions:

Remember you can send us a video of your workout, we will review and send you feedback & form corrections. We ask you email your video to us, but have instructions on the video and email format, see the original blog post here.

hWOD FOR 04-20-20

PART A - 12:00 CAP

Wall Walk

5 - 5 - 5 - 5 - 5 - 5

Rest as needed in between sets

PART B - :60 On / :30 Off for 10 Rounds

1 Burpee tuck jump (+1 every other round)

5 Elevated Pike Push Up (-1 every other round)

Score = total rounds & reps completed

SATURDAY PARTNER WOD REMINDER

Tomorrow we’ll perform our FIRST virtual partner WOD. It’ll be a classic partner-style (“I go, you go”) Sweaty Saturday AR WOD. As always, one person working at a time and score will be total reps completed between the pair for the 22:00 AMRAP.

Your coach will walk through screen set up so you are able to see your partner, private chat so you can discuss strategy (without speaking over other athletes), and practice so you don’t miss a cue from your partner. If you’d like to do this on your own with a remote partner, find the instructions in the class plan on the Facebook page or Class Plan Bank.

hWOD FOR 04/18/20

AMRAP 22:00

50 Squat Jumps

15 Duffel Bag Squat Cleans

50 Squat Jumps

15 Duffel Bag Squat Cleans

50 Squat Jumps

15 Duffel Bag Squat Cleans

50 Squat Jumps

MAX Duffel Bag Squat Cleans

Workout can be done with a partner, even across different equipment versions

Performing with a partner - perform as “I go, you go”, one person working at a time

Score = total reps completed

VIRTUAL PARTNER WOD SATURDAY

We’ve gotten back to our normal Sweaty Saturday WODs, now let’s attempt a VIRTUAL PARTNER WOD this coming Saturday. We’ll have full instructions to make this as smooth as possible, but grab a buddy, decide on a Saturday timeslot and join the session on Saturday together!

We’ll have options that work together so one partner can workout with full equipment while another partner does the unweighted WOD, and all other combinations in between. The workouts will even work on their own as an individual WOD in case there’s an odd number of athletes.

hWOD FOR 04/16/20

SUPPORT YOUR LOCAL BOX WOD 2

FOR TIME - 15:00 CAP:

100 Double Unders

21 Burpees

75 Double Unders

15 Burpees

50 Double Unders

9 Burpees

ROMWOD x SUPPORT YOUR LOCAL BOX

There’s a little over 1 week of the CrossFit Support Your Local Box fundraiser / competition. We are going to perform workout #2 on Friday.

ROMWOD is matching donations to the fundraiser, up to $25,000. Donations will be matched on a first come first serve basis. If anyone is signed up and has donated, to activate the match you must have #TeamROMWOD on your competition dashboard. Find full details and instructions here.

If you have not signed up yet, don’t fret, the event is going on until 4/24. Find full details and registration (it’s free!) info here.

hWOD FOR 04-16-20

4 ROUNDS FOR TIME | 20:00 CAP:

:60 Sprinter Toe Taps

:60 Plank Jacks

20 Ottoman Jumps

20 Duffel Bag Thrusters

Score = time completed

CLASS PLAN BANK & ZOOM LINK

We realize scrolling through the Facebook page trying to find an old class plan may not be the easiest (or quickest) way to access a former workout plan you may want to perform. You can now access all former virtual class plans which contain only the powerpoint class plans on our private Class Plan Bank page. Navigate to the files page in the AR Facebook group to find the link and password.

In the same vein If you need to access the Zoom link and password for a virtual session you can find that information in the same document on the files page. The Zoom link and password are the same for each session.

Only AR members with the link and password can access both Class Plan Bank & Zoom sessions.

hWOD FOR 04/15/20

PART A

Tabata alternating lunge jumps

1:00 REST

For Time 4:00 CAP

30 Pistols

A tabata is 8 rounds of :20 on :10 off - scored as total reps completed

Pistols are scored as time completed

PART B - 8:00 AMRAP

16 Push Press w/ weighted duffel bag

16 SDLHP w/ weighted duffel bag

24 Tuck jumps

Score = total rounds + reps completed

DON'T SAY I DIDN'T WARN YOU

A few reminders of recent changes:

• Blog Post Workouts

  • The blog post will only include the unweighted version of the workout. All versions (unweighted, minimal equipment, full equipment), full warm up, optional cooldown, extra credit, and workout videos are on the class plan posted to Facebook each night.

• Pre-class email

  • There is no longer a pre-class email :15 before a session. A reminder email is automatically sent the night before via Mindbody, and the Zoom link / password is included in the class plan posted to the FB group.

• Zoom link & password

  • Zoom has implemented a mandatory password for every meeting. The Zoom link and password is the same for every session, using a former email link and password will provide you access.

• Beyond the Whiteboard

  • We’ve separated the 3 separate tracks (unweighted, minimal equipment, & full equipment) into their own tracks on BtWB. If you find a track is irrelevant to you, you can opt out of that track to cleanup your dash.

  • We’ve begun to include daily warm ups, cooldowns, and extra credit programming to your BtWB account.

What’s up with the title? Right… There will be more burpees later in the week due to the Support Your Box WOD. The upside, more fitness. The downside, more burpees.

hWOD FOR 04-14-20

PART A - ALTERNATING EMOM

ODD: :45 Deadbug

EVEN: 10 Bent Over Rows

PART B - 3 ROUNDS FOR TIME 15:00 CAP

25 Bench Hops

30 Straight Leg Sit Ups

20 Chair Pull Ups

BTWB UPDATE

You may notice your Beyond the Whiteboard account looks a bit different, as we've separated the different WOD versions (unweighted, minimal equipment [DB/KB], full equipment [barbell]) into their own track for ease of viewing & logging scores.

We've also added a track for optional extra credit work and cooldown for those choosing to participate. You can remove yourself from any of these tracks if they are irrelevant to you. Please reach out with any questions.

hWOD FOR 04-13-20

5 AMRAP CYCLES 3:00 on / 1:00 off:

12 PVC OH Squats

9 Lateral PVC Burpees

Continue the AMRAP where you left off

Score = total rounds + reps

BURPEES OR THRUSTERS?

Good thing the at home version peeps don’t have to choose - you have both!

We are going to hold all 3 normal Saturday class slots tomorrow. If there's no one signed up we will start the Zoom conference and wait 5 minutes before abandoning the session. Please reach out with questions, and hope to see you online!

hWOD FOR 04-11-20

20:00 CAP

3 ROUNDS

12 Burpee Ottoman Jumps

20 Chair Pull Ups

THEN

30 Russian Step Ups

15 Duffel Bag Thrusters