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WOD 3 Rounds For Reps: Slam Balls, Box Jumps, Dumbbell Power Cleans, Walking Lunges, Surprise Movement!, Rest. Athletes will spend 1 minute at each station. Score will be total reps completed. Attention:  It is bring a friend Thursday – all day:) 

WOD In a 13 Minute Window: 50/35 Calorie Bike, 50 Calorie Row, 50 Burpee Pull-ups 5-7 Inches Above Hand, Max 25′ Handstand Walk With Remaining Time. Tuesday Night Musings by Coach Ben. Step off my Resolution.  Hi everybody!  For today’s blog, I first wanted to start off by saying that I hope everyone had a … Read more

WOD AMRAP in 15 Minutes: Power Cleans 135/95, Wall Balls 30/20, Power cleans go up by 3’s and the wall balls go up 5’s. Attention: Coach Ben is going over the Snatch in the Olympic Lifting Class!

WOD 10 Rounds for time: 5 Sumo Deadlifts 185/125, 10 Mountain Climbers, 15 Sit-ups. 13 Minute Cap.

WOD For Time: 1000 Meter Row, 150 Double-Unders, 8 Rope Climbs, 150 Double-Unders, 1000 Meter Row. 20 Minute Cap. Please bring long socks or pants for rope climbs! Attention:  Remember to turn in your logs by 12 p.m. to your assigned coach to get your extra point! Also, Preston will be coaching the Deadlift in … Read more

WOD GFF For Time: 10 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 20 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 30 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 40 Dumbbell Squats 50/35, 15 Box Facing Burpee Jump Overs 24/20, 50 Dumbbell Squats 50/35, 15 Box Facing … Read more

WOD Bring A Friend Day!! Teams of 2: 10 Kettlebell Swings, 10 Toes To Bar, 20 – 10 Meter Sprints.

WOD EMOM x 30 1 Clean & Jerk. Build in weight as you go. Tuesday Night Musings by Coach Preston.  Achieving Your Goals.  S’up my Helo peeps!  I hope everyone had an excellent Christmas and New Year. In light of the New Year and resolutions, let’s chat about what you may need to achieve your goals this year and in … Read more

WOD For time: 15 Deadlifts 225/155, 30 Lateral Jumps Over Pvc 24/20, 500 Meter Row, 30 Lateral Jumps Over Pvc 24/20, 15 Deadlifts 225/155. 10 Minute Cap. Attention:  We are excited to have determined your assignments for the Challenge which are as follows:  Coach Alecio:  Dustin K., Marc, Hil, and Tammy; Coach Preston: Stacy, Shawn, … Read more

WOD For time: Accumulate 2 minutes in the bottom of your squat and weight on the bar should be 33% of 1rm. Then 3×5 Back squats with 2 second pause in the bottom. Then pick your cardio TABATA! Score will be calories. Attention: If for some reason you did not get measured over the weekend, … Read more