CFAdmin

WOD EMOM x 20 Minutes: Odd Minutes Movement 1, Even Minutes Movement 2. Athletes get to pick to 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 have signed up for the open and plan on … Read more

WOD 4 Rounds of: Minute 1: 10 Wall Balls 30/20, Minute 2: 5 Toes to Bar & 10 Dumbbell Snatch 50/35, Minute 3: 12/9 Calories Bike or Ski, Minute 4: Handstand Walk or Handstand Hold, Minute 5: 12 Box Jumps 24/20. Tuesday Night Musings by Coach Alecio. When $20 gets you a 1 in 20 … Read more

WOD 5 Rounds: 30 Double-Unders, 6 Hang Cleans 135/95, 9 Bar Facing Burpees. 11 Minute Cap. Attention: Reminder that the CrossFit Open starts this Thursday, click HERE to sign up!  We will also have The Matterhorn Food Truck there again for our opening Friday Night Lights serving up the most delicious and amazing french toast … Read more

WOD 4 Rounds For Quality: 500 Meter Row, 5 Heavy Back Squats. Attention: First, there will be no 5 a.m. class due to the holiday! Second, after much deliberation and 2 hours of heated debate (where it was painfully difficult) on Saturday, the Coaches determined the Helo Challenge Winners as follows: In the Weightloss Category … Read more

WOD For Time: 15 Power Snatches 115/80, 15 Box Jump Overs 24/20, 3 Rope Climbs, 12 Power Snatches 115/80, 15 Box Jump Overs 24/20, 3 Rope Climbs, 9 Power Snatches 115/80, 15 Box Jump Overs 24/20, 3 Rope Climbs, 6 Power Snatches 115/80, 15 Box Jump Overs 24/20, 3 Rope Climbs. 18 Minute Cap. Attention: … Read more

WOD GFF Teams of 2 For Time: 80 Thrusters 95/65, 100/80 Calorie Row, 80 Deadlifts 225/155, 100/80 Calorie Bike. 20 Minute Cap. Attention: If you have turned in your log but not your pictures, please turn in your pictures to Julia otherwise you will not be considered for the final prizes.  E-mail them to julia@crossfithelo.com … Read more

WOD AMRAP in 15 Minutes: 20 KettleBell Swings 53/35, 50 Double Unders, 20 Sit-ups. How To Transition After a Challenge by Coach Alecio. What do you do after a Challenge, or a period of time, when you have lost some weight and don’t want to rebound? Please find below some of the things that I … Read more

WOD 5 Rounds For Time: 10 Power Cleans 155/105, 10 Strict Handstand Push-ups, 10 Calorie Row, 10 Strict Pull-ups. 20 Minute Cap. Tuesday Night Musings by Coach Manny. Hello my Helo peeps. With the Challenge coming to an end soon and all the hard work and dedication over the past weeks that has been put … Read more

WOD  Every 4 minutes x 6 Rounds: 12 Dumbbell Snatches 50/35, 12 Burpees Over Dumbbells, 12 Ten Meter Sprints. CFNE WOD Attention:  Ben is coaching the Clean and Jerk at the Olympic Lifting Class! Also, for the Challenge, there is a sign up on the board for spots to get measured before or after the … Read more

WOD “Karen” 150 Wall Balls For Time. Attention: Last week of the Challenge! It ends on Wednesday, February 13th, and KP will be at the box doing some extra fun photos starting shortly after 6 p.m. that night (there will be no 6:30 p.m. Wod on Wednesday but there will be a Kids Class), so … Read more