WOD GFF Liftoff AMRAP in 12 Minutes: 25 Pull-ups, 50 Calorie row, 100 Overhead squats 45, 50 Box jumps 24/20, 25 Pull-ups. Attention: Awesome job to all on the first part of the CrossFit Liftoff – we had a lot of fun tonight and a lot of PRs! We will be officially doing the … Read more
WOD Tabata: Max Calorie ski, Dumbbell hang cleans 50/35, Max Calorie bike, Wall balls 20/14, 10 Meter sprints. Attention: We will be doing the CrossFit Liftoff during the 6:30 p.m. wod, so come hang out and have some fun while doing the Clean & Jerk and the Snatch! Make sure you get there a bit … Read more
WOD AMRAP in 12 Minutes: 10 Handstand push-ups, 10 Box jumps 30/24, 10 Toes to bar. Attention: First, remember the Annual Helo Bingo/White Elephant Christmas Party is on Saturday, December 9th! It’s always a lot of fun and if you want to play Bingo then bring a White Elephant prize that is about $10! There … Read more
WOD 5 Rounds for time: 10 Deadlifts 225/155, 20/18 Calorie row, 30 Double-unders. 15 Minute cap. Attention: Just a reminder, on Thursday and Friday at 6:30 p.m. we will be running the CrossFit Liftoff! Second, there will be no Olympic Lifting Class at 6:30 p.m.
WOD EMOM for 20 minutes: 1 Squat Snatch + 1 Overhead Squat. Click HERE for old scores. Attention: We hope everyone had a great Thanksgiving! The two winners of the 20 k Turkey Row who will be receiving 1 free month of CrossFit were: for the men – Jordan Holt with a speedy time of … Read more
WOD Burpee Madness compliments of CrossFit Northern Exposure Attention: There will be no powerlifting class tomorrow
WOD AMRAP in 25 Minutes: Teams of 3: 600 Meter run, 60/42 Cals bike or ski, 60 Thrusters, Round 1- 75/55, Round 2- 95-65, Round 3- 115/80, Round 4- 135/95, Round 5- 155/105.
WOD 5 Rounds for time: 12 Deadlifts 225/155, 12 Box jump-overs 24/20. 12 Minute cap. Attention: No 6:30 p.m. Wod. The Turkey Row will be starting at 4:30 p.m. and then on Thanksgiving only Rowing Heats starting at 5:00 a.m. (not getting there at 5:00 a.m.). There is a Heat coming in to start at … Read more
WOD AMRAP in 13 Minutes: 55 Bar facing burpees, 55 Chest to bar pull-ups, 55 Calorie row, 55 Handstand push-ups. Attention: Make sure you check the schedule this week for the classes during Thanksgiving! Also, we would like to do the CrossFit Liftoff Competition for the 3rd year in a row – the following Thursday, … Read more
