Tuesday 11/1/16

WOD AMRAP in 4 Minutes: 18/15 Calories on the assault bike, 15 Handstand push-ups, 4 Minutes rest. AMRAP in 4 Minutes: 18/15 Calories on the rower, 15 Box jumps, 4 Minutes rest. AMRAP in 4 Minutes: 15 Handstand push-ups, 15 Box jumps.

Monday 10/31/16

WOD AMRAP in 20 Minutes: 1-2-3-4-5-6-7-8-9-10… Power snatch 155/105, 15 Wall balls 20/14 after each round of power snatch. Attention: First – there will be no 5:30 p.m. or 6:30 p.m. Wods for Halloween! Second, there will be no Kids’ class.  Third, we will be doing the Crossfit Liftoff for those of you who register … Read more

Saturday 10/29/16

WOD 3 Rounds for time: 400 Meter med ball run 20/14, 21 Russian kettlebell swings 70/53, 12 Med ball reverse burpees 20/14. Can you tell the Real Kris from the Halloween Kris:) Attention: Halloween Costume Wods! Come dressed up in some way or face a 100 burpee buy-in! There will be donuts and fun! Also, … Read more

Friday 10/28/16

WOD GFF AMRAP in 5 Minutes: 150 Double-unders buy in, 12 Thrusters 95/65, 12 Chest to bar pull-ups, 5 Minute rest. AMRAP in 5 Minutes: 100 Double-under buy in, 9 Thrusters 115/80, 12 Toes to bar, 5 Minute rest. AMRAP in 5 Minutes: 50 Double-under buy in, 6 Thrusters 135/95, 12 Pull-ups. Attention: Halloween Costume … Read more

Thursday 10/27/16

WOD For 30 Minutes: Sand bag hold, Hip extension hold, Deadlift hold 275/185, Hollow hold, Banded marching. Athletes will spend max time at each station before moving to the next. Attention: Reminder of Halloween Costume Wods with Donuts on Saturday! The CrossFit Liftoff starts next week.  We did it last year, where we did the … Read more

Wednesday 10/26/16

WOD With a 10 Minute clock: 800 Meter run, Max power cleans 225/155. Attention: This Saturday we will be doing our Halloween Costume Wods with Donuts! The workout will have a 100 burpee buy-in, which if you are wearing a costume you do not have to do:) 

Tuesday 10/25/16

WOD 3 Rounds for time: 40 Calorie row or bike, 30 Double-unders, 20 Box jumps 24/20, 10 Bar muscle-ups. Ben will be teaching the Clean & Jerk! Attention:  Congratulations to the two winners of the pumpkin festivities! Based on the votes from the CrossFit Helo Community Homepage on FB, in the Adult category, the winner … Read more

Monday 10/24/16

WOD AMRAP in 12 Minutes: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Click HERE for past results. Attention: We will be posting the pics for the pumpkins in the contest tonight that we got to the CrossFit Helo Community Homepage on FB and would ask that you cast your … Read more

Saturday 10/22/16

WOD  In teams of 2 for time: 27-21-15-9 Calorie Row and Assault Bike. Partners work at the same time and switch when the other partner is done. Attention:   Clay will be at the box at 9:30 a.m. doing samples of his meals and you will want to come try as he will be there … Read more

Friday 10/21/16

WOD GFF 5 Rounds for time: 5 Handstand push-ups, 10 Cleans 135/95, 15 Burpees, 20 Kettlebell swings 35/53, 25 Wall balls 20/14. 3 Minute break between rounds. 38 Minute cap.  Bring your A game!! Click HERE for past results Attention: On Saturday, the pumpkin contest will start at 11:00 a.m. after the Wods! In addition … Read more