11/30/13 Saturday

WOD 3 Rounds for time: 30 Wall balls 20/14, 30 Russian twists 20/14, 30 Med ball lunges 20/14, 10 Burpee situps 20/14.  

Friday 11-29-13 WOD

WOD 500 Meter row: 20 overhead squats 95/65, 50 double unders, 20 ring dips, 10 overhead squats 95/65, 50 double unders, 10 ring dips, 500 meter row.    

Thursday 11/28/13 Turkey Day!!

WOD One wod today at 9am! If you are bringing someone make sure you show up early to sign waivers. This wod will challenge our most advanced and be fine for beginners. Happy Thanksgiving to our Helo family. Dress warm just in case!! The main pic is of my sister Katrina Mejia, AKA Bean.  She … Read more

Wednesday 11-27-13

WOD For time: 60 hang cleans 135/95, Ever minute on the minute complete 5 burpees. Attention We will be having a holiday schedule this week so please check the classes/sign up before you come in.  On Wednesday there will be no 9am or 6:30pm class. On Turkey day we will have a WOD only at … Read more

Tuesday 11-26-13

WOD For time: Chad’s B-day WOD 300 Foot sled push 165/125, 150 Kettle bell swings 53/35.   Attention We will be having a holiday schedule this week so please check the classes/sign up before you come in. Monday and Tuesday will be a normal schedule.  On Wednesday there will be no 9am or 6:30pm class. … Read more

Monday 11/25/13

WOD 800 meter run 20 handstand push ups 70 sit-ups 100 air squats 400 meter run 10 handstand push ups 35 sit-ups 50 air squats Dress warm!   Attention We will be having a holiday schedule this week so please check the classes/sign up before you come in. Monday and Tuesday will be a normal … Read more

Saturday 11/23/13

WOD Nilu’s birthday wod! 100 burpees for time! She asked for it, you get to do it! Not really. 20 minute amrap: Teams of 2, 4 rope climbs, 20 deadlifts 135/95, 100 meter farmer carry 53/35.

Friday 11/22/13

WOD Bench mark “Jackie” 1000 meter row 45 pound Thrusters, 50 reps 30 pull-ups So, here is a little background information about the picture above.  Although I apologize for it being so blurry I’d like each of you to focus on what is happening in it – because it is beautiful.  Hugh has always had … Read more