170102 New Year and New Management


0930 WOD!

Happy New Years to you all.  First off I want to express how fortunate Arctic CrossFit is to have Sarah keep this program afloat and Jose, Matthew and Kyle for being the spirit of the weeks classes. And more importantly you for putting in work and getting things done. Without you there is no program!

I hope you all celebrated in drunken merry or more healthier options either way this is 2017 and with this New Year comes New Management.  My Name is Jared.  I have met many of you over the course of the last two weeks and noticed there is a solid group of motivated core members.  That is good because with consistency comes results.  I just wanted to introduce myself so you understand a little about me.

I have been doing functional fitness for 6 years, CrossFit for 4 years, and managed Fight Tonight CrossFit in Yongsan Korea for 2 years.  There I trained over 400 members and 15 coaches.  While in Korea I attained a few certifications and seminars:

2015 Pacific Regionals Athlete
CrossFit Level 2 Trainer
CrossFit Kids Cert
CrossFit Gymnastics Cert
CrossFit Weightlifting Cert
CrossFit Mobility Cert
Functional Movement System Level 2 Certification
Certified Personal Trainer
Catalyst Olympic Lifting Seminar
Carl Paoli’s FreeStyle Seminar
Modern Army Combatives Level 3 Trainer
2013 CrossFit Open
2014 CrossFit Open
2015 CrossFit Open
2016 CrossFit Open
Reebok Sponsored coach for the Be More Human Project – Itaewon Chapter

Movement is my passion and I take what I do very seriously. With that being said you may see some subtle changes in programming and class structure. What I need from you:

1. Show up to class prior to class time.
2. Take notice of your body and how it feels. Relay that to your coaches so they can determine the best course of action
3. The class time is one hour. Our coaches will try to meet that time. But we can’t without your cooperation.
4. 1 Rep maxes and benchmark WODs are coming. We need to baseline your current fitness level so we can measure your progress.
5. You will write your scores on the board!

I am also looking for motivated individuals that would like to step up and become coaches. You would need to get your CF Level 1 cert and be mentored for some time.  Please let me know!

Jared – ACF

A. Warmup

B. Skill WOD
One-Legged Squats
Scapula Raises

Use Scapula Raises in the workout for those who are not able to do pullups.  No bands!



Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Run 800 meters

U.S. Marine Corps Staff Sergeant Justin E. Schmalstieg, 28, of Pittsburgh, Pennsylvania, assigned to the 1st Explosive Ordnance Disposal Company, 7th Engineer Support Battalion, 1st Marine Logistics Group, I Marine Expeditionary Force, based in Camp Pendleton, California, died on December 15, 2010 while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Ann Schneider, parents John and Deborah Gilkey, and brother John.

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