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WOD GFF For Time: 60-50-40-30-20 Calories Row, Bike, Ski. 1 to 1 Work Rest Between Sets. Attention: We are looking like we will have a great competition field for the In-House Leap Year Competition (“LYC”) on Saturday, Feb. 29th! There are 2 gentlemen in the Intermediate Division that are still looking for a partner each … Read more

WOD AMRAP In 12 Minutes: 4-8-12-16… Dumbbell Step-Ups 20″ 50/35, Toes To Bar, Single Arm Dumbbell Hang Clean & Jerk 50/35. Attention:  Two things – first, the Healthy Lifestyle Nutrition Challenge ends on Tuesday, February 11 and KP will be at the box on Monday, February 10 at 5:30 p.m. taking extra fitness pictures for … Read more

WOD Back Squat 5-5-5-5-5. Strict Press 5-5-5-5-5. Tuesday Night Musings with Coach Kyle. Why your kids should be doing CrossFit! Hi Everyone! Tonight, I wanted to discuss kids doing CrossFit; and why, if you are a parent, you should sign them up. First of all, kids staying active is important for their health, mindset and … Read more

WOD For Time: 21-15-9-15-21 Box Jump Overs 24/20, Dumbbell Snatches 50/35, 5 Bar Muscle-ups after each round. 16 Minute Cap. Attention: The sign-up for the Competition is up – make sure you get your name on the board by this Thursday night if you want to be in time to get your shirt ordered on … Read more

WOD AMRAP in 25 Minutes: 5 Burpees To Target 12″, 10 Calorie Bike, 15 Calorie Row, 20 Double-Unders. Attention: First, congratulations to Heidi on winning the January Turkish Get-Up challenge and come on in to see what we have in store for you in February! Second, to those of you doing the Challenge – hang … Read more

WOD Teams of 2: 3 Rounds 30 Synchro Air Squats, 20 Deadlifts 185/115, 200 Meter Run, 10 Synchro Burpees, 5 Power Cleans 185/115. Attention:  Get your logs in this week for the Challenge! Also, today was the last day of the January mindfulness and Turkish get-up Challenge so stay tuned for the raffle and February … Read more

WOD GFF AMRAP In 16 Minutes: 400 Meter Run, 400 Meter Burden Carry. Dress Warm!

WOD 5 Rounds: 15 Bar Facing Burpees. 15 Overhead Squats 95/65. 17 Minute Cap.

WOD 5 Rounds Row, Ski, or Bike, 1:40 On / :20 Rest. Rest 2:00. 4 Rounds Row, Ski, Bike, 1:40 On / :20 Rest. Tuesday Night Musings with Coach Manny.Don’t waste a moment. Hello Helo Fam!Tonight, I wanted to talk about living your life and not wasting it on negativity.As you may have heard, Kobe … Read more

WOD AMRAP In 15 Minutes: 6 Dumbbell Snatches 70/50, 12 Toes To Bar, 22 Double-Unders.