Friday class times: 530am and 530pm ONLY!!!!
WOD: "Bradley"
10 rounds for time of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas, was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province, Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula, and brother Ryan.
 Thursday class times: 530am, 430pm, and 530pm
Strength: Front Squat 5-3-1
WOD: "Michael"
3 Rounds for time:
Run 800m
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael's passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Nor-Cal Regionals are this Friday, Sat, and Sunday at Sonoma County Fairgrounds. Would love to see you all out there! We will be on a abbreviated schedule for the rest of the weekend. Check it out!
Friday class times: 530am and 530pm only!
Saturday class time: 630pm @ Cardinal Newman HS Track
Sunday: No classes
Monday(Memorial Day): Hero WOD BBQ! 10am-1pm approx. Join us for a great workout and food after! More details to follow!
 Wednesday class times: 530am, Noon, 430pm, 530pm, and 630pm
WOD: "Blake"
4 Rounds for time:
100' Walking Overhead Lunge 45/25
30 Box Jumps @ 24/20
20 Wallball @ 20/14
10 Handstand Push-ups
U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman. Another great Hero WOD today! Come crush this!
Tuesday class times: 530am, 430pm, 530pm
Skill: Handstand progressions
Developing handstand push-ups
WOD: "Rankel"
20 Min AMRAP
6 Deadlift @ 225/155
7 Burpee Pull-ups
10 Kettlebell Swings @ 70/44
Run 200m
U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by mother and stepfather Don and Trisha Stockhoff; father and stepmother, Kevin and Kim Rankel; and brothers
Another great Hero WOD. We did this one recently so time to PR! Patrick the video is for you....
 Monday class times: 530am, Noon, 430pm, 530pm, and 630pm
Skill/Strength: Timed 400m Run
WOD: "Randy"
75 Power Snatches @ 75/45
Last week was National Police Appreciation Week. We will be honoring them this week. Come join us for a Hero WOD and give back a small sacrifice compared to theirs.
Officer Randy Simmons was shot and killed as he and other members of the Los Angeles SWAT Team made entry into a home at approximately 12:30 am. The team had been deployed to the home after a suspect inside called 911 and claimed to have murdered three family members.
As the team entered, the suspect opened fire, striking Officer Simmons and a second officer. Both officers were immediately transported to Northridge Medical Center, where Officer Simmons succumbed to his wounds approximately 30 minutes later.
The suspect was later shot and killed by another member of the SWAT team as the standoff continued.
Officer Simmons had served with the Los Angeles Police Department for 27 years. He is survived by his wife, two children, parents, and two sisters.
 L. Valenzuela wins Event 2 at the SoCal Regionals! OHS x 3 @ 205!!! TWO Saturday times this week!
930am @ the Box
615pm @ Cardinal Newman HS Track
WOD's will be different so if you can't make one, show up to the other!
Box WOD:
3 Rounds for time:
Run 800m
10 Clean and Jerk @ 155/105
Track WOD: TBD
The biggest and arguably the most important part of CrossFit is Community. CrossFit founder Greg Glassman says that an athlete is most likely going to perform better once you place another athlete beside him. We at CrossFit Arise are a family dedicated to seeing you get fitter, far and beyond the goals you allow yourself to have. We believe that EVERYONE deserves to become a 2.0 version of themselves. We’re just here to make that happen.
Whether it is the influx of new folks, or a small oversight, we have seen a downshift in the cheering section. CrossFit prides itself on our athlete community. After you shred the WOD, and get up off the floor, go cheer on those who haven't finished yet. Lately, folks have been standing around talking and we want more from you! Don't you love/need that extra push during those WOD's you don't finish first in? So help out a fellow athlete and keep the community tight! That is all.
NOPE! Just plain Cindy!
Friday class times: 530am, Noon, 430pm, and 530am
Strength: 10 min to find a 3RM Hang Snatch
WOD: "Cindy"
20 Min AMRAP
5 pull-ups
10 push-ups
15 air squats
Thursday class times: 530am, 430pm, 530pm
Skill: Standing Broad Jump
WOD: 21-15-9
Deadlift @ 225/155
Lateral jump Burpees
Please come join us on the Windsor Town Green on Sunday morning! The Windsor 5k, 10k, and Half Marathon will be taking place and we will have a booth out there. So swing by and say hi! Great family event.
Athlete in training
Wednesday class times: 530am, Noon, 430pm, 530pm, and 630pm
Strength: Build to a heavy rep Squat Clean
WOD: 3 Rounds for time:
Row 500m
21 Kettlebell Swings @ 53/35
12 Toes to Bar
Tuesday class times: 530am, 430pm, and 530pm
Strength: Shoulder Press 2-2-2-2-2
WOD: EMOM for 7 Min
2 Shoulder Press @ 70% of 1RM
Max Rep Double Unders ANNOUNCEMENTS, ANNOUNCEMENTS, ANNOUNCEMENTS!!!
#1: This Sunday 5/19 Windsor Town Green 5k, 10k, and Half Marathon (that's 3.1, 6.2, and 13.1 miles respectively) This fun race is right around the corner so if you want in, do it quick! Here is the link!!!
#2: Still a chance to get in the Tough Mudder with us as a team. Date is Saturday July 13th! Cost keeps going up so if you want in, do it now! Come join us for some fun and put your fitness to the test! Link here!!!
Team name: Arise
Password: windchick#3: Last but not least, Nor-Cal Regionals are here is Santa Rosa. It's not to late to get your spectator tickets and watch some of the baddest CrossFitters on the planet do work! Volunteer spots open also if you want cool gear and free admission. Tickets here!
Volunteer here!
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