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WOD Stef’s Week of Programming! For Time: 27-21-15-9, Calorie Row, Deadlifts 205/135. 11 Minute Cap. Attention:  What a great turn out for Murph! We hope everyone was able to show their respect with us to those that have fallen in the military today. We appreciate everyone that came out for our memorial day wod, a … Read more

WOD “MURPH” 1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 Mile Run. Past results at the bottom.  In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior … Read more

WOD Teams of 2: For Time: 3000 Meter Row, 150 Wall Balls 20/14, 800 Med Ball Run. 21 Minutes to get out the door to the run. Attention: No Powerlifting Class at 8 a.m. – otherwise come in and have some fun! Also, if you are doing the Challenge, make sure to get your logs … Read more

WOD GFF AMRAP in 10 Minutes: 12 Deadlifts 135/95, 9 Hang Cleans 135/95, 6 Push Jerks 135/95, 50 Double-Unders. Attention: No Powerlifting on Saturday – sign up for Memorial Day Murph and the BBQ on Monday  (and there will be no Blackhawks class that night). Also, you can always just come to the BBQ and … Read more

WOD 6 Minutes For Quality: 20 V-ups, 25′ Seal Walks. Then 5 Rounds For Total Calories: 30 Seconds Bike, 4:30 Rest. The goal is to maintain a high number over the 5 rounds. Attention: Remember we are doing Murph on Memorial Day with normal classes on the weekend (except no Powerlifting on Saturday).  For Murph, … Read more

WOD Jessica’s B-Day WOD! 2 Rounds: 34 Calorie Row, 34 Walking Lunges 45/35, 34 Burpee Onto Plate, 34 Pull-ups. 22 Minute Cap. Tuesday Night Musings by Coach Kris. How to Thrive on a Helo Challenge!  Helo’s Nutrition Challenge season is upon us again! I thought I’d use this blog post to share my tried and … Read more

WOD For Time: 10-9-8-7-6-5-4-3-2-1 Strict Handstand Push-ups, 2 Rope Climbs After Each Round. 14 Minute Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class!  

WOD Jess’s Week of Programming! 3 Rounds for Quality: 12 Front Squats 135/95, 12 RDL 135/95, 12 Box Step-ups With Dumbbells 50/35, 100 Meter Easy Jog, Rest 1 Minute Between Rounds. Attention:  The Challenge is starting and will go until Friday, June 28th! If you want to be a part of it, Monday (today) is … Read more

WOD Teams of 2 AMRAP In 20 Minutes: Partner 1 Runs 400 m, Partner 2 Starts AMRAP of 5 Thrusters 155/105, 12 Chest to Bar Pull-ups, 30 Med Ball Twists 20/14. Partners switch after partner 1 returns from the run.  Partner 1 picks up where partner 2 left off.  You don’t have to run if … Read more

WOD GFF Sumo Deadlifts – Heavy Set Of 5. Then For Time: 21-15-9 Deadlifts 225/155, Box Jumps 24/20. 8 Minute Time Cap. Attention:  Julia will be talking during the 5:30 p.m. wod and going over the Beach Body Challenge requirements at the box.  If you can’t make it but want to do the Challenge, please … Read more