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WOD “Helen” 3 Rounds For Time: 400 Meter Run, 21 Kettlebell Swings 53/35, 12 Pull-ups. 13 Minute Time Cap. Click HERE for past results. Attention: Ben will be teaching the Clean at the Olympic Lifting Class. 

WOD Clean & Jerk: 12 Minutes to Build in weight. Then Grace For Time: 30 Clean And Jerks 135/95. 5 Minute Cap. Click HERE for past results.  

WOD Teams of 3 AMRAP in 25 Minutes: 90/60 Calories Bike, 60 Alternating Dumbbell Snatches 70/50, 60 Ghd Sit-ups, 15 Rope Climbs. Attention: Preston’s Powerlifting Class is a go at 8:00 a.m. so make sure you get it in!   

WOD 2 Rounds: 50 Meter Dumbbell Lunges 50/35, 50 Burpees. 20 Minute Cap. Cf Linchpin Wod.

WOD For Time Strict Pull-ups 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 Strict Press 1, 2, 3, 4, 5, 6, 7, 8, 9, 10. Athletes will alternate between movements beginning with pull-ups than strict press. 14 min time cap.

WOD Teams of 2. 4 Rounds each for time: 400 meter run, 500 meter row. 36 minute time cap. One person does a full round while the other rests. Tuesday Night Musings with Coach Alecio. 1. Posture; 2. Fall; and 3. Pull.  People all too often relate performance or outcome  to skill or ability – … Read more

WOD AMRAP in 5 Minutes: 6 Dumbbell Hang Squat Cleans 50/35, 30 Double-Unders. Rest 3 Minutes AMRAP in 5 Minutes: 6 Dumbbell Hang Squat Cleans 50/35, 30 Double-Unders. Attention:  Ben will be coaching the Snatch at the Olympic Lifting Class.    

WOD Teams of 2 20 Minute AMRAP: 150′ Sandbag Carry. One partner works the other holds a plank.  Partners can switch as they choose.

WOD 3 Rounds For Time: 18 Thrusters 115/80, 400 Meter Run. 10 Minute Cap. Attention: No powerlifting class at 8am today.  Also congratulations to Ryan for taking 2nd place at Fit-Con in the First Responders category.   

WOD GFF 9-15-21-27 Deadlifts 225/155, Toes To Bar. 12 Minute Cap. Attention: There will be no Powerlifting Class at 8 a.m. on Saturday, all other classes will be going as normal. There is Open Gym on Sunday as well.