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WOD  It’s time! “Fran” 21/15/9 Thrusters & Pull-ups.     ATTENTION: Several Announcements –  1.  The Christmas Party is Dec. 14th starting at 7:00 p.m.  There is a list on the Board, please feel free to add to it regarding if you are coming, any guests, and whether you are bringing an appetizer, snack, beverage … Read more

WOD “Deck of Cards” Each suit represents a movement, Hearts = Air squats, clubs = Push press 45/35, Diamonds = Kettle bells swings, Spades = Burpees, The number on each card represents the number of reps for the exercise, Face cards are: Aces = 1 round rest, Kings = 1 rep of last card drawn, … Read more

WOD  20 minute amrap of: 2 rope climbs, 6 power cleans 155/105, 10 walking lunges with plate overhead 45/25.      

WOD 4 rounds for time: 1 minute max calories row. 1 minute break. 1 minute max knees to elbows. 1 minute break. 1 minute max hand release push-ups. Score is total number of reps and calories for all rounds.

WOD Open wod 13.2 10 minute amrap: 5 shoulder to overhead 115/75. 10 dead lifts 115/75. 15 box jumps 24/20.

WOD Skill Practice: Pistols. Then for quality 3×10 pistols. Kel’s B-day wod!! “Bring Sally up”@ 95/65: Then 100 double unders for time.  

WOD 12 minute AMRAP: 7 muscle-ups, 1 set of  sprints. Ever wonder what it takes to be competitive in this sport? These numbers are a good start.

WOD 3 Rounds for time: 30 Wall balls 20/14, 30 Russian twists 20/14, 30 Med ball lunges 20/14, 10 Burpee situps 20/14.  

WOD 500 Meter row: 20 overhead squats 95/65, 50 double unders, 20 ring dips, 10 overhead squats 95/65, 50 double unders, 10 ring dips, 500 meter row.    

WOD One wod today at 9am! If you are bringing someone make sure you show up early to sign waivers. This wod will challenge our most advanced and be fine for beginners. Happy Thanksgiving to our Helo family. Dress warm just in case!! The main pic is of my sister Katrina Mejia, AKA Bean.  She … Read more