Month: May 2019

WOD For Time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups, 2 Rope Climbs After Each Round. 14 Minute Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class!  

WOD Jess’s Week of Programming! 3 Rounds for Quality: 12 Front Squats 135/95, 12 RDL 135/95, 12 Box Step-ups With Dumbbells 50/35, 100 Meter Easy Jog, Rest 1 Minute Between Rounds. Attention:  The Challenge is starting and will go until Friday, June 28th! If you want to be a part of it, Monday (today) is … Read more

WOD Teams of 2 AMRAP In 20 Minutes: Partner 1 Runs 400 m, Partner 2 Starts AMRAP of 5 Thrusters 155/105, 12 Chest to Bar Pull-ups, 30 Med Ball Twists 20/14. Partners switch after partner 1 returns from the run.  Partner 1 picks up where partner 2 left off.  You don’t have to run if … Read more

WOD GFF Sumo Deadlifts – Heavy Set Of 5. Then For Time: 21-15-9 Deadlifts 225/155, Box Jumps 24/20. 8 Minute Time Cap. Attention:  Julia will be talking during the 5:30 p.m. wod and going over the Beach Body Challenge requirements at the box.  If you can’t make it but want to do the Challenge, please … Read more

WOD 3 Rounds of: 400 Meter Run, 21 Med ball Cleans 30/20, 15 Burpees To Six Inch Target. 18 Minute Cap. Attention:  First, we will be doing our bi-annual Summer or Beach Body Challenge starting this Monday – May 20, 2019, for 5 weeks until Friday – June 28, 2019.  Julia will be doing a … Read more

WOD 6 Rounds Every 3 Minutes: 14/10 Calorie Row, 11 Ten Meter Side Shuffles, 12 Push Press 95/65. Athletes should have 45 seconds to 1 minute rest each round. Score is total reps. Tuesday Night Musings By Coach Jess. Which Way Are You Moving Your Needle?  You guys and gals! I left my Wednesday night … Read more

WOD For time: 100-80-60-40-20 Double-Unders 25-20-15-10-5 Toes-to-Bar. 14 Minute Time Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class.    

WOD Manny’s Week of Programming! EMOM x 20: Odd Minutes Calories (Bike/Ski/Row)  – 14/10, Even Minutes 10 Dumbbell Snatches – 70/50. Attention: For any of you wondering – the Ragnar Trail Relay Race was cancelled the night before the Race due to potential flash flooding and trails being washed out! The Helo team made the best of things … Read more

WOD 1 mile partner sandbag carry (4 x 400 M). Each time you switch you must set the bag down,  and each time you set the bag down that equals 5 seated box jumps when you get back to the box. 30 Minute Time Cap. Attention: Remember no 7:00 a.m. Class but Preston will be … Read more

WOD 5 Rounds for Time: 5 Strict HSPU 7 Deadlifts – 225/155 9 Strict Pull-ups, 11/8 Calories (Bike, Ski, Row) 18 Minute Time Cap.