CFAdmin

WOD Bulgarian split squats: 4 sets of 8 reps, GHD sit-ups, 4 sets of 15 reps. Then 2 sets of a 500 meter row sprint.

WOD Festivus WOD #3 With a 8 minute clock: 12-9-6-3 reps of, Sumo deadlift high pull 115/75 or 85/53, Hang cleans 115/75 or 85/53, Shoulder to overhead 115/75 or 85/53, Max burpees over the bar with remaining time. Mobility Wod Monday! Sunday some of the group spent some time running some steep inclines, which has … Read more

WOD Sled pulls out on the field! Attention:  Anyone who wants to join the crew heading up to Park City, so far there are 10 members going and we are going to meet at the Box at 7:40 a.m. on Sunday, it starts at 9:00 a.m.! 

WOD 3 Rounds for time: 75 Double-unders, 15 Knees to elbows, 15 Squat snatches 95/65. Attention:  Random fact for you… on average, each person who did the challenge lost about 9 pounds in 5 weeks which ended right before Valentine’s day or about 6 weeks ago… therefore, if anyone stayed consistent and had of kept … Read more

WOD 4 Minutes to complete: 800 M Run then max reps air squats in remaining time, 4 Minute rest. 4 Minutes to complete: 800 M Run then max reps med ball clean 20/14 in remaining time, 4 Minute rest. 800 M Run then max reps wall balls 20/14 in remaining time. Score is total reps. … Read more

WOD 2 Rounds for time: 20 Cleans 135/95, 5 Muscle-ups, 20 Shoulder to overhead 135/95, 5 Muscle-ups. Attention:  First, congratulations to the following Box Winners for the 2016 Open! 1.  Overall Open Female Box Winner : Jessica Smith; 2.  Overall Open Male Box Winner: Kyle Canham.  (Both Jessica and Kyle will receive $50 Nike gift … Read more

WOD For time: 27 Calorie row, 27 Calorie assault bike, 21 Calorie row, 21 Calorie assault bike, 15 Calorie row, 15 Calorie assault bike, 9 Calorie row, 9 Calorie assault bike. Attention:  This year the prize for signing up for the CrossFit Open and competing was 2 Free Months at CF Helo! And the winner … Read more

WOD AMRAP in 15 Minutes: 30 Second handstand hold, 15 Sumo deadlifts 205/135, 10 PVC hops 30/24″. Attention: We hope everyone had a great Easter! We will be announcing the winner of the 2 free months at Helo after the 6:30 p.m. wod.  The Box Winners will be announced on Tuesday!