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WOD 5 Rounds For Reps 1 Minute At Each Station: Box Jumps 24/20, Kettlebell Swings 53/35, Russian Twists 20/14, Rest. Attention:  There will only be a 7 a.m. wod and then the 8 a.m. Powerlifting Class! The bus taking everyone up to Mountain Meltdown will be arriving at 10:45 a.m. so please get there by … Read more

WOD GFF For time: 50 Hip Extensions, 50 Goblet Squats 70/53, 50 Lateral Burpees Over Bar, 150 Double-Unders. 15 Minute Cap. Meltdown Wod Will be Modified from Above. Attention:  If you are doing Mountain Meltdown and have never gotten a Helo Competitor’s t-shirt, chat with Alecio to see if we may have an extra one … Read more

WOD AMRAP in 8 Minutes: 3 Bar Muscle-ups, 6 Strict Press 45/35, 9 Front Rack Lunges 45/35. Meltdown Wod AMRAP in 8 Minutes: 15/10 Calories Bike, 15 Box Jumps 24/20. Attention:  We will be putting up an optional wod for the next 2 days for those of you doing Mountain Meltdown on Saturday who may … Read more

WOD 12 Minutes To Find 1 Rep Max Hang Clean. The 12 Minute EMOM: Minutes 1-3 Four Reps at 75%, Minutes 4-6 Three Reps at 80%, Minutes 7-9 Two Reps at 85%, Minutes 10-12 One Rep at 90%. Tuesday Night Musings with Coach Kyle.  Consistency in the Box.  Be consistent in the box. Everyone always … Read more

WOD 3 Rounds: 400 Meter Run, 20 Wall Balls 20/14, 10 Pull-ups. 13 Minute Cap. Attention: No Olympic Lifting Class at 7:30 p.m.  Also, Mountain Meltdown is this weekend (we will only have a 7 a.m. class and the 8 a.m. Powerlifting class that day).  The Bus will be arriving at 10:45 a.m. so please … Read more

WOD Kris’s Week of Programming! 5 Rounds of: On a two Minute Clock, 20/15 Calorie Row, 10 Alternating Dumbbell Snatches 50/35, Max Sit Ups With Remaining Time. 2 Minutes Rest Between Rounds. Attention:  There will be no Olympic Lifting Class on Tuesday. 

WOD Teams of 2. For Time: 800 Meter Run, 100/80 Calories Bike, 60 Thrusters 95/65, 40 Tire Flips, 20 Devils Press 50/35. Teams can do in any order they choose and can also break the reps up how they want.  The tires are dirty so don’t wear your sunday attire. 20 minute time cap. Attention: … Read more

WOD GFF For Time: 75 Dumbbell Hang Squat Cleans 50/35, Every Minute Do 3 Burpees. 12 Minute Time Cap. Attention:  No Powerlifting on Saturday at 8 a.m. – make sure you sign up for Mountain Meltdown as the registration ends at midnight! 

WOD For Time 10 Rounds of: 5 Sumo Deadlift High-pulls 95/65, 5 Push-Press 95/65, 20 Unbroken Double-Unders. Only allowed 10 total misses. Attention:  First, a huge happy birthday to Coach Kyle (His b-day is today if you are reading it tonight – or it was yesterday if reading in the morning:). Second, as some of … Read more

WOD Tabata: Calories On Bike, Over-Unders 24/20, Slam Balls, V-ups. 1 Minute Rest Between Rounds. Score Is Total Reps . Tabata is 8 rounds of 20 seconds of work followed by a 10 second break. Tuesday Night Musings with Coach Stef.  Know Your Season. I recently read an article by Adee Cazayoux (Working Against Gravity) about knowing your season … Read more