CFAdmin

WOD Teams of 2 or 3. 4 Rounds: 50 Cleans 135/95, 400 Meter Barbell Farmer Carry 135/95. 32 Minute Time Cap. Attention:  Preston is doing deadlifts at the Powerlifting Class! 

WOD GFF For Time: 21-18-15-12-9-6-3, Thrusters 95/65, 30 Double-unders after each set of thrusters.  

WOD For time: 20 box jumps 30/24 30 sumo deadlift high pulls – 75/45 800 M run 30 sumo deadlift high pulls – 75/45 20 box jumps – 30/24 15 Min time cap. Attention: We are currently looking at reserving a bus for Mountain Meltdown – if you have FB please indicate there if you … Read more

WOD For 20 Minutes Every 2 Minutes: 3 Hang Power Snatch. Just below the knee and build in weight.  Tuesday Night Musings with Coach Preston.  Check yourself before you wreck yourself: A hypocritical rant by me that may apply to YOU. Cortisol – the “Stress Hormone”, the Silent Killer, the Maker of all that is E-VIL. … Read more

WOD 4 Rounds: 12 Ring Rows, 12 Front Squats 135/95. 11 Minute Time Cap. Attention: Happy Birthday to Coach Jess – if you see her it is her birthday today (i.e. April 29th) and her B-day wod is coming!!! Also, a huge thank you to Jenn Simpson for this amazing new barbell rack to host … Read more

WOD Ben’s Week Of Programming! AMRAP In 6 Minutes: Max Effort Push-ups. Every time you break you must perform 10 hollow rocks. Attention: We will now be doing each Coaches’ week of programming for the next 7 weeks so enjoy this week which is Coach Ben’s choice!

WOD AMRAP In 12 Minutes: 15 Handstand Push-ups, 30 Sit-ups, 45 Double-Unders. Attention: Preston will be doing shoulder work at the Powerlifting Class and it’s the 100th class as well at Helo!

WOD GFF For Time: 1000 Meter Row, 30 Deadlifts 225/155, 50 Lateral Barbell Burpees. Attention:  Preston will be doing shoulder work at the PowerLifting Class at 8 a.m. on Saturday! Also, it is the 100th PowerLifting Class offered at Helo which is a pretty exciting milestone!

WOD Teams of 3 6 Minutes Each Station: Sled Push Plates 4/3, Max Calories Ski, Sled Pull Plates 3/2, Sandbag Cleans 150/100.

WOD Build To A Heavy Set Of 5 Back Squats. Alternating EMOM x 14: Odd Minutes 14/10 Calorie Bike, Even Minutes Max Med Ball Cleans 20/14. Score is lowest round on Med Ball Cleans. Tuesday Night Musings by Coach Julia.  The Base of The CrossFit Pyramid.  Good Evening All: Tonight I’m going to be focusing … Read more