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WOD AMRAP in 15 Minutes: 5 Muscle-ups, 10 Box step-ups 95/65, 15 Kettlebell swings 53/35. Attention: Great job on everyone that turned in their logs and got through the first week of the Whole30 Challenge! Keep it up! 

WOD 18-15-12: Calorie row, Hang cleans 115/75. Into 18-15-12: Burpees, Toes to bar. Attention: We are excited about how many of you are doing the Whole30 Challenge! Your Challenge Coaches are as follows – Coach Alecio (alecio@crossfithelo.com): Michela, Irene, Kallie, Brent, Jess Jones; Coach Ben (atomicneb@yahoo.com): Nicole, Spencer, Cam, Kris; Coach Julia (julia@crossfithelo.com): Gwyn, Missy, … Read more

WOD GFF “Kelly” 5 Rounds: 400 Meter run, 30 Box jumps 24/20, 30 Wall balls 20/14. 35 Minute time cap. Click HERE for past results.   

WOD 2 Front Squats Plus 1 Split Jerk 1-1-1-1-1

WOD AMRAP in 9 Minutes: 9 Deadlifts 155/105, 6 Power cleans 155/105, 3 Handstand push-ups. (Push Jerk) Attention:  Whole30 talk at 6:30 p.m. for those doing the Challenge that starts on Thursday. It’s 30 days short and sweet.  Julia will be doing measurements and before pics after the talk and on Thursday after 6:30 p.m. … Read more

WOD EMOM for 20 Minutes: Min 1: 20/18 Calorie row, Min 2: 30 Sit-ups, Min 3: Max double-unders, Min 4: Rest. Attention: First, we hope everyone had an excellent Memorial Day weekend and for all 33 of you that came in and did “Murph” today at the 9 a.m. Wod, great job on showing your respect … Read more

WOD “Murph” 1 Mile run, 100 Pull-ups, 200 Push-ups, 300 Air squats, 1 Mile run, With a 20 lb vest. Click Here for a preview of the movie Murph The Protector.   Attention: First, with Memorial day tomorrow, this is where we remember the men and women in the US armed forces who gave their lives … Read more

WOD 21/15/9 dead lifts 225/165GHD sit-ups. Buy in 50/35 cal assault bike.

WOD “Fight Gone Bad” Wall balls 20/14, Sumo Deadlift high-pulls 75/55, Box jumps 20, Push press 75/55, Max Calorie row. It is 3 rounds for reps with a 1 min break between rounds. Click HERE for previous results. Attention: Remember, no 6:30 p.m. wod, regular Saturday classes, and then on Monday only 1 wod at 9:00 … Read more

WOD Teams of 3 to 4: 8 Minute AMRAP: Max reps 50 meter sled pull 45/90, 1 Minute rest, 3 Minute AMRAP: 50 Yard sprints, 1 Minute rest, 8 Minute AMRAP: Max reps 50 meter sled pull 45/90. One athlete works at a time. Teams can switch off on the sled whenever they choose. The … Read more