Monday 11/19/18

WOD AMRAP in 15 Minutes: 10 Toes to Bar, 15 Alternating Dumbell Front Rack Lunges 50/35, 20 Alternating Dumbbell Snatches 50/35. Attention: Remember to sign up for your heat and time for the Turkey Row! You will not be able to just come and start in a heat. Also, the Holiday schedule will be as … Read more

Saturday 11/17/18

WOD AMRAP in 12 Minutes: 6 Bar Facing Burpees, 8 Front Squats 115/75, 12 Chest To Bar Pull-ups. Attention: Remember you need to pick a Heat time to do the Thanksgiving Row! If you are not going to be in the next couple of days, text Alecio! Also, Preston will be working on Shoulders at … Read more

Friday 11/16/18

WOD GFF 4 Min AMRAP: 15 Box Jumps 24/20, 15 Reps Hang Clean 95/65, 2 Minutes Rest. 4 Min AMRAP: 10 Box Jumps 30/24, 10 Reps Hang Clean 135/95, 2 Minutes Rest. 4 Minute AMRAP: 5 Box Jumps 34/30, 5 Hang Cleans 185/125. Attention:  For the Turkey Row Heats, you can start signing up! We … Read more

Thursday 11/15/18

WOD 30 Minutes: Steady Cardio. Bike, Row, Run or Ski. Stay on one piece of equipment or switch it up every couple minutes. Attention: We have another fun announcement as get the Annual Helo White Elephant Bingo Christmas Party on your Calendars – the evening of Saturday, December 15th!!! Be there or be square – … Read more

Wednesday 10/14/18

WOD Box Squats 4 Sets of 6 Reps. Then AMRAP in 8 Minutes: Abmat sit-ups, On the minute starting with 0:00 25 double unders. Tuesday Night Musings by Coach Ben.Diets are stupid and superficial 🙂Tonight I would like to talk to you about how dumb “dieting” is but how maintaining a well balanced diet of meat … Read more

Tuesday 11/13/18

WOD AMRAP in 20 Minutes: 20 Plyo Push-ups, 20 Wall Balls 30/20, 20 Burpees, 20/16 Calorie Row. Attention:  There will be no Olympic Lifting Class at 7:30 p.m. 

Monday 11/12/18

WOD “Isabel” For time: 30 Snatches 135/95. Click Here for past results. Attention: Get your name on the Board with your shirt size if you want to do Helo’s Annual Turkey 20 K Row! It’s $35 (for the shirt and the remainder goes to a charity – usually the Road Home) with one group going … Read more

Saturday 11/10/18

WOD Two Rounds For Time: 50 Deadlifts 135/95, 50 Lunges, 400 Run, 75′ Sled Pull or Push – 4/3 Plates. Attention: Preston will be going over Squats at the 8 a.m. Powerlifting Class!  We will also be doing our annual Thanksgiving Turkey Row 20k – there is a sign up on the board – it’s … Read more

Thursday 11/8/18

WOD Teams of 3 AMRAP in 20 Minutes: 150/110 Calories on the Bike, 150 Kettlebell Swings 50/35, 150 Mountain Climbers. One Person Works While The Other 2 People Rest.