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WOD For time: 30 Box jumps 24/20, 30 Shoulder to overhead 135/95, 20 Box jumps 24/20, 20 Shoulder to overhead.

WOD 5 Rounds for time: 10 Burpees, 20 Kettlebell swings, 53/35 30 Abmat situps. Attention:  Please note that the trial Helo Kids class does not start tomorrow – It’s next Friday! Thank you!  

WOD Back squat: 10-1-8-1-6-1. Score is total of all 6 sets of squats.

WOD Skill: Atlas Stones. 8 Min AMRAP: 10 Sumo deadlifts 185/125, 8 Chest to bar pull-ups. Attention:  We are going to be doing a “soft” roll-out or trial one month period for our Helo kids program starting next Friday.  There will only be one class a week and the cost will be $20 for this … Read more

WOD 4 Rounds for time: 40 Double-unders, 400 Meter run, 25 Push-ups.

WOD 21-15-9: Thrusters 95/65 & Calories rowed. Attention:  We just wanted to send out a huge Thank You!! to everyone who came out for our First Year Anniversary Wod (where it was a race down to the wire between the 2 teams) and our BBQ!!!! It was an amazing success with a ton of great … Read more

WOD No Wods in the morning!!  Instead, we will be having one Wod at 4 pm and a BBQ at 5 pm! Come get a workout in and have some BBQ fun! Feel free to bring the family and/or just stop in for the BBQ if you can’t make the Wod!  

WOD Work up to a 1 rep max squat clean. Then 0-3min: 3 reps @70% 1RM, 3-6min: 2 reps @ 75% 1RM, 6-9min: 1 rep @ 85% 1RM, 9-12min: 1 rep @ 90% 1RM. Attention:  Tomorrow’s 6:30 p.m. Wod will be for the individuals competing in the Retro Games, please plan accordingly.  Also, this weekend … Read more

WOD For time: 20 Strict press 95/65, 10 Bar muscle-ups, 20 Push press 115/75, 10 Chest to bar pull-ups, 20 Push jerks 135/95, 10 Strict pull-ups.

WOD 10 Rounds for time: 10 Lunges 45/35, 10 Burpee’s onto your plate, 10 Air squats.