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WOD 30-20-10: Pull Ups, Box jump-overs 24/20, Ghd sit-ups, Jumping lunges. Attention: Challenge folks – get your logs in by 12 p.m. for your extra point! Also, no Powerlifting Class as Preston is under the weather. Finally, if you come in on Sunday and do a wod you missed, that will count as 3 points … Read more

WOD EMOM X 10: Calorie row 15/12, Rest 2 Minutes, EMOM X 10: 10 Thrusters 95/65. Attention: For the Challenge here are your coaches’ e-mails if you need them: 1. Alecio = alecio@crossfithelo.com; 2. Julia = julia@crossfithelo.com; 3.  Preston = pmay@lewis-goetz.com; 4. Jess = jessicacapsmith@gmail.com; 5.  Ben = atomicneb@yahoo.com; 6. Kris = kristina.landies@gmail.com; and 7. Manny = … Read more

WOD 3 Minute AMRAP: 30 V-up buy-in, 15 Deadlifts 185/135, 15 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 30 V-up buy-in, 10 Deadlifts 225/155, 10 Burpees over the bar. Rest 3 Minutes. 3 Minute AMRAP: 30 V-up buy-in, 5 Deadlifts 275/185, 5 Burpees over the bar. Rest 3 Minutes. Attention:  With the … Read more

WOD 5 Rounds for time: 2 Legless rope climbs, 5 Bar muscle-ups, 7 Handstand push-ups, 15 Box jumps 24/20. 15 Minute cap. Manny’s Birthday Wod!! Click HERE for past results.  

WOD 5 Rounds for reps: 1 Minute assault bike, 1 Minute kettlebell swings 70/53, 1 Minute max double-unders. 1 Minute rest. Score is total reps completed. Attention:  We hope everyone got through their first day today on the Challenge! Also, with the snow, please remember to bring in an alternate pair of shoes to do … Read more

WOD 27-21-15-9: Power cleans 95/65, Wall balls 20/14. Attention: We hope everyone had a great New Year’s Eve and Day! First, please note there is a limited schedule (No 5 a.m. or 4:30 p.m. through 6:30 p.m. Wods although there is a Kids’ Class!) Second, the Teams for the Challenge will be as follows:  1. … Read more

WOD 6 Rounds of: 4 Minutes: Calorie row 30/20, Calorie bike 20/15, Max 10 Meter sprint with remaining time. 4 Minutes rest. Attention: Happy New Years’ Eve! No Open Gym on Sunday and there will be a limited Monday Schedule so stay tuned for it!  

WOD GFF 100 Manmakers for time. Or 100 Womanmakers for time. You pick the weight. Attention:  Great to have so many people come to the talk! Julia will be doing measurements at 6:30 p.m. and on Saturday (remember if you want to be considered they must be taken at Helo) Also, Alecio can do them … Read more

WOD 15 Minutes to find 1 RM bench press. Finish with max diamond push-ups in 1 minute. And 100 banded push-downs and face pulls. Attention: There will be no 6:30 p.m. Wod as the Paleo Challenge talk will be happening at that time.  If you have never done a Helo Challenge, attending the talk is … Read more

WOD For time: 21-15-9 Reps of, Snatch grip deadlifts 315/225, 12-12-12 Reps of, Strict chest to bar reverse grip pull-ups. (10 Second hollow hold penalty for breaking on the pull-ups) Attention:  For those of you that have never done a Helo Paleo and Fitness Challenge – please attend the talk to understand the details and … Read more