WOD GFF “Open 16.3” AMRAP in 7 Minutes: 10 Power Snatches 75/55, 3 Bar Muscle-ups. Attention: No Powerlifting on Saturday. Our Annual Helo White Elephant Bingo Christmas Party is Sat., Dec. 15th, starting at 6:30 p.m. (Bingo will start at 7 p.m.). If you want to play bingo remember to bring a prize ($10-15). There … Read more
WOD AMRAP in 15 Minutes: 40 Double Unders, 30 Sit-ups, 20 Ten Meter Sprints. Attention: No Powerlifting Class this Saturday.
WOD 3 Rounds for time: 21 Wall Balls 30/20, 15 Handstand Push-ups, 9 Power Cleans 135/95. 13 Minute Cap. Tuesday Night Musings by Coach Stef. The fear of failing. We all have been there when the coach is demonstrating a skill or progression of a movement and then turns to the class and says: “Hop up and give it a try.” What do we … Read more
WOD AMRAP in 12 Minutes: 10 Deadlifts 225/155, 30/24 Calories on the Row, Ski or Bike. Attention: Ben will be teaching the Clean at the Olympic Lifting Class.
WOD AMRAP in 15 Minutes: 30 Air Squats, 20 Push-ups, 10 Burpee Box Jump Overs 24/20. Attention: Take your time on the roads! Also, it’s that time of year where you can’t bring in wet or snowy shoes into the gym area – so try to bring 2 pairs of shoes or give yourself extra … Read more
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.
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
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.
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
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