Saturday 12/31/16

WOD 6 Rounds of: 4 Minutes: Calorie row 30/20, Calorie bike 20/15, Max 10 Meter sprint with remaining time. 4 Minutes rest. Attention: Happy New Years’ Eve! No Open Gym on Sunday and there will be a limited Monday Schedule so stay tuned for it!  

Friday 12/30/16

WOD GFF 100 Manmakers for time. Or 100 Womanmakers for time. You pick the weight. Attention:  Great to have so many people come to the talk! Julia will be doing measurements at 6:30 p.m. and on Saturday (remember if you want to be considered they must be taken at Helo) Also, Alecio can do them … Read more

Thursday 12/29/16

WOD 15 Minutes to find 1 RM bench press. Finish with max diamond push-ups in 1 minute. And 100 banded push-downs and face pulls. Attention: There will be no 6:30 p.m. Wod as the Paleo Challenge talk will be happening at that time.  If you have never done a Helo Challenge, attending the talk is … Read more

Wednesday 12/28/16

WOD For time: 21-15-9 Reps of, Snatch grip deadlifts 315/225, 12-12-12 Reps of, Strict chest to bar reverse grip pull-ups. (10 Second hollow hold penalty for breaking on the pull-ups) Attention:  For those of you that have never done a Helo Paleo and Fitness Challenge – please attend the talk to understand the details and … Read more

Tuesday 12/27/16

WOD Teams of 3 or 4: AMRAP in 30 Minutes: 15 Calorie row, 10 Burpees. Attention: The Paleo Food and Fitness 6 week Challenge will start on Jan. 2nd. The talk will be on Thursday at 6:30 p.m. There will be 2 categories – weight loss and beach body.  Given that we are hoping to … Read more

Monday 12/26/16

WOD Preston’s Week! 5 Rounds for time: 4 Clean & Jerks 185/135, 12 Toes to bar, 24 Air squats. Attention:  First, remember holiday schedule with only 9 a.m. and 10 a.m Wods (also no Kids’ Class).  Second, we will be starting the Challenge on Monday, January 2, it will go through Monday, February 13th (6 … Read more

Saturday 12/24/16

WOD “12 Days of Christmas” 1 Rope climb, 2 Handstand push-ups, 3 Box jumps 30/24, 4 Deadlifts 225/155, 5 Hand release push-ups, 6 V-ups, 7 Kettlebell swings 53/35, 8 Mountain climbers L/R=1, 9 Ghd Sit-ups, 10 Calories on rower, 11 Dumbbell squat cleans 50/40, 12 Wall walks. Attention:  Thank you for all of the donations … Read more

Friday 12/23/16

WOD AMRAP in 14 Minutes: 60 Calorie row, 50 Toes to bar, 40 Wall balls 20/14, 30 Cleans 135/95, 20 Muscle-ups. Alecio’s b-day wod. Attention: No 6:30 p.m. Wod and only 1 Wod on Saturday at 10 a.m. and no Powerlifting class! Thank you for all the donations to the Candy Cane Corner – Julia … Read more

Thursday 12/22/16

WOD For time: 50-40-30-20-10, Slam balls 25/20, Sit-ups, Double-unders.   Attention: This is the last day to bring something in for the Candy Corner – also, just joking that was not Alecio’s birthday wod!!!   

Wednesday 12/21/16

WOD Alecio’s Birthday Wod! Back Squats: 1-10-1-20-1-30. All sets should be heavy and the 1 rep should be a max lift for the day.  All warm-up reps should be done before starting the series which begins with the heavy 1 rep. Attention: It is Alecio’s Birthday so make sure you give him a hi-5 or … Read more