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WOD 3 Rounds of: 400 Meter Run, 21 Med ball Cleans 30/20, 15 Burpees To Six Inch Target. 18 Minute Cap. Attention:  First, we will be doing our bi-annual Summer or Beach Body Challenge starting this Monday – May 20, 2019, for 5 weeks until Friday – June 28, 2019.  Julia will be doing a … Read more

WOD 6 Rounds Every 3 Minutes: 14/10 Calorie Row, 11 Ten Meter Side Shuffles, 12 Push Press 95/65. Athletes should have 45 seconds to 1 minute rest each round. Score is total reps. Tuesday Night Musings By Coach Jess. Which Way Are You Moving Your Needle?  You guys and gals! I left my Wednesday night … Read more

WOD For time: 100-80-60-40-20 Double-Unders 25-20-15-10-5 Toes-to-Bar. 14 Minute Time Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class.    

WOD Manny’s Week of Programming! EMOM x 20: Odd Minutes Calories (Bike/Ski/Row)  – 14/10, Even Minutes 10 Dumbbell Snatches – 70/50. Attention: For any of you wondering – the Ragnar Trail Relay Race was cancelled the night before the Race due to potential flash flooding and trails being washed out! The Helo team made the best of things … Read more

WOD 1 mile partner sandbag carry (4 x 400 M). Each time you switch you must set the bag down,  and each time you set the bag down that equals 5 seated box jumps when you get back to the box. 30 Minute Time Cap. Attention: Remember no 7:00 a.m. Class but Preston will be … Read more

WOD 5 Rounds for Time: 5 Strict HSPU 7 Deadlifts – 225/155 9 Strict Pull-ups, 11/8 Calories (Bike, Ski, Row) 18 Minute Time Cap.

WOD 3 Rounds Of: 5,4,3,2,1 Back Squats 185/125, Max Reps Unbroken Slam Balls After Each Round. Work rest should be 1 to 1. The goal of the squats is to be unbroken and you must re-rack after each set.  The rest time between the sets of back squat should be short and no longer than … Read more

WOD For Time: 15 Ghd Sit-ups, 20 Toes To Bar, 25 Sit-ups, 30 V-ups, 25 Sit-ups, 20 Toes To Bar, 15 Ghd Sit-ups. 10 Minute Cap. Then Death By 10 Meters! Tuesday Night Musings with Coach Ben. “All we need is just a little patience” – Axle Rose S’up everyone: Tonight, I just want to … Read more

WOD AMRAP In 15 Minutes: 15/12 Calorie Bike, Ski, Row, Ascending Sandbag Cleans 2-4-6-8-10… Athletes will do the calories then a set of sandbag cleans. Attention:  Ben will be coaching the Clean and Jerk at the Olympic Lifting Class. 

WOD Preston’s Week of Programming! Teams of 2 AMRAP in 20 Minutes: 12 Air Squats, 8 Burpees, 75′ Bear Crawl. One partner works the other rests. Attention:  No 7 a.m. class this Saturday and no Open Gym on Sunday. Also, put on your calendars the Helo Annual Murph Wod on Memorial Day with a BBQ … Read more