Year: 2019

WOD 10 Rounds for time: 5 Sumo Deadlifts 185/125, 10 Mountain Climbers, 15 Sit-ups. 13 Minute Cap.

WOD For Time: 1000 Meter Row, 150 Double-Unders, 8 Rope Climbs, 150 Double-Unders, 1000 Meter Row. 20 Minute Cap. Please bring long socks or pants for rope climbs! Attention:  Remember to turn in your logs by 12 p.m. to your assigned coach to get your extra point! Also, Preston will be coaching the Deadlift in … Read more

WOD GFF For Time: 10 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 20 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 30 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 40 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 50 Dumbbell Squats 50/35, 15 Box Facing … Read more

WOD Bring A Friend Day!! Teams of 2: 10 Kettlebell Swings, 10 Toes To Bar, 20 – 10 Meter Sprints.

WOD EMOM x 30 1 Clean & Jerk. Build in weight as you go. Tuesday Night Musings by Coach Preston.  Achieving Your Goals.  S’up my Helo peeps!  I hope everyone had an excellent Christmas and New Year. In light of the New Year and resolutions, let’s chat about what you may need to achieve your goals this year and in … Read more

WOD For time: 15 Deadlifts 225/155, 30 Lateral Jumps Over Pvc 24/20, 500 Meter Row, 30 Lateral Jumps Over Pvc 24/20, 15 Deadlifts 225/155. 10 Minute Cap. Attention:  We are excited to have determined your assignments for the Challenge which are as follows:  Coach Alecio:  Dustin K., Marc, Hil, and Tammy; Coach Preston: Stacy, Shawn, … Read more

WOD For time: Accumulate 2 minutes in the bottom of your squat and weight on the bar should be 33% of 1rm. Then 3×5 Back squats with 2 second pause in the bottom. Then pick your cardio TABATA! Score will be calories. Attention: If for some reason you did not get measured over the weekend, … Read more

WOD For time: 21-15-9 Snatches 135/95, Chest To Bar Pull-ups. 9 Minute Cap. Attention:  There will be no Powerlifting Class at 8:00 a.m. and Julia will be doing the Fitness Challenge talk again at 10:00 a.m. for those that missed Thursday.  She will also be hanging around to do more measurements and photos for those … Read more

WOD 5 Rounds For Reps 1 Minute Kettlebell Squats 53/35, 1 Minute Bar Facing Burpees, 1 Minute Assault Bike, 1 Minute Rest. Attention: There was an awesome turn out for the Fitness Challenge talk! Julia will be doing measurements before the 4:30 p.m. wod as well as after the 5:30 p.m. wod for those that … Read more

WOD AMRAP in 15 Minutes: 20/16 Calorie row, 10 Dumbbell Hang Clean & Jerk Right 50/35, 10 Dumbbell Hang Clean & Jerk Left 50/35, 50 Double-unders. Attention: No 6:30 p.m. wod as Julia will be doing the Fitness Challenge talk and if you can’t make it for that one she will be doing the talk … Read more