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.

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

#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!

Saturday class time:  930am

WOD:  Teams of 2 complete the following:
400m Relay (1 mile)
100 Pull-ups
200 Push-ups
300 Air Squats
400m Relay (1 mile)

*only one athlete working at a time

Friday class times: 530am, Noon, 430pm, and 530pm

Skill: Developing your kipping pull-up

WOD: "Brenton"
5 Rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do 3 Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and killed in a drive-by shooting while on duty on October 31, 2009. He is survived by his wife Lisa, his son Quinn, and daughter Kayliegh.