Saturday 12/1/18

WOD Eva Teams of 2 5 Rounds for time of: Run 800 Meters  or Row 1000 Meters, 30 Kettlebell Swings 70/53, 30 Pull-ups. Attention: No 8 a.m. Powerlifting Class. 

Friday 11/30/18

WOD AMRAP in 15 Minutes: 7 Squat Snatches 165/110, 14 Ring Dips. Attention: Remember no Powerlifting Class on Saturday! And also start planning your white elephant gift if you are playing Bingo at the Christmas Party on Dec. 15th! Feel free to wear an ugly sweater to and the gift should be $10-15! Our annual … Read more

Thursday 11/29/18

WOD Teams of 3: AMRAP in 6 Minutes: Calories Ski, 2 Minutes Rest, AMRAP in 6 Minutes: Sandbag Carry, 2 Minutes Rest, AMRAP in 6 Minutes: Sled Push. Attention:  There will be no Powerlifting this Saturday.  

Wednesday 11/28/18

WOD Snatch Balance: 1-1-1-1-1-1-1. Tuesday Night Musings by Coach Kris.  Tension to Task. Hey guys, hope you all had a great Thanksgiving and congratulations to those who completed the row!  Most of you know that I have spent the last year rehabbing from having two babies in under two years. It’s been a slow process … Read more

Tuesday 11/27/18

WOD For time: 18-15-12-9-6-3 Reps of: Thrusters 75/55, Power Snatches 75/55, Toes To Bar. 15 Minute Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class! Also, the Gratitude Journal is out on the front desk (thanks Coach Jess!) for anyone to write in at any time – it’s that time of … Read more

Monday 11/26/18

WOD Hang Power Clean: 3-3-3-3-3-3-3 Attention: First, congratulations to Mason and Jamie for winning the Turkey Row! Second, our Helo Annual White Elephant Bingo Christmas Party will be Saturday, December 15th, and it will begin at 6:30 p.m. with Bingo starting at 7:00 p.m. – if you are playing Bingo you must bring a White Elephant … Read more

Saturday 11/24/18

WOD Teams of 2 AMRAP in 10 minutes: Power Cleans – 205/125 Attention:  No 10 a.m. Wod and Preston will be doing Deadlift work at the 8 a.m. Class! 

Friday 11/23/18

WOD GFF 20 Minute EMOM: 1 — Burpees –10 2—-20 3—-5 4—-11 5—-2 6—-18 7—-6 8—-15 9—-4 10—-8 11—-17 12—-3 13—-13 14—-9 15—-12 16—-14 17—-16 18—-7 19—-19 20—-1. Attention: Remember there will be only 1 Wod at 12 p.m.! We hope everyone had a great Thanksgiving and the Row went great!

Thursday 11/22/2018

HAPPY TURKEY DAY! No Wods Today. (except for those of you doing the 20K Turkey Row) Wednesday Night Musings with Coach Jess. Gratitude. It’s that time of year when everyone starts buzzing about gratitude. Thanksgiving is upon us! We know we need to be more grateful, we know it improves health, wards off depression, creates … Read more

Tuesday 11/20/18

WOD 5 Rounds for time: 50 Double-Unders 25 Med Ball Cleans 30/20. 13 Minute Cap. Attention:  Make sure you have signed up for a heat for the Turkey Row as you cannot just show up and go in any heat.  Also, Julia went to The Road Home downtown and made the Thanksgiving charitable donation on … Read more