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WOD 3 Rounds for time: 10 Handstand Push-ups, 15 Kettlebell Deadlifts 70/53, 20 Box Jumps 24/20. 12 Minute Cap. Attention:  What an awesome 19.2! “Pie” Day was a hit to – thanks to everyone who brought in treats as well and to Marc and Mic for their photo and media genius! There will be no … Read more

WOD 19.2 Beginning on an 8 Minute Clock, Complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders … Read more

WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick two movements that they want to work-on or do. Examples are things like double-unders, muscle-ups, overhead squats or sandbags. Pick two movements and work on them! Attention:  If you missed it, you may want to peruse Coach Julia’s … Read more

WOD 5 Rounds On The 4 Minutes: 21/15 Calorie Bike, 15 Ten Meter Sprints, 9 Heavy Slam Balls. Score is your lowest and fastest times combined. Tuesday Night Musings with Coach Julia.  The Joy in Our Friday Night Lights at Helo (or alternatively … My One Redo).  Last week marked the start of the 2019 … Read more

WOD AMRAP in 7 Minutes: Burpee Box Jump Overs. Attention:  Ben will be teaching the Clean & Jerk at the Olympic Lifting Class!

WOD 3 Rounds For Time: 80 Double-Unders, 40 Deadlifts 185/125 20 Toes To Bar. 15 Minute Cap. Attention: Don’t forget to submit your scores by 5 p.m.! Also, if you missed it – Marc put together an awesome video from Friday of 19.1! Click HERE to see it as it is sweet!

WOD Whitney’s B-day Wod! “Big Clean Complex” 6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press, High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk, High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk, … Read more

WOD 19.1 AMRAP in 15 Minutes: 19 Wall Balls 20/14, 19 Calories Row. Attention:  The CrossFit Open has begun!!! Remember we will be running heats in the evening for all athletes that have signed up so there are no evening classes. The heats will start around 5 p.m. so if you want to do one … Read more