CFAdmin

WOD For time: 21-15-9 Snatches 135/95, Chest To Bar Pull-ups. 9 Minute Cap. Attention:  There will be no Powerlifting Class at 8:00 a.m. and Julia will be doing the Fitness Challenge talk again at 10:00 a.m. for those that missed Thursday.  She will also be hanging around to do more measurements and photos for those … Read more

WOD 5 Rounds For Reps 1 Minute Kettlebell Squats 53/35, 1 Minute Bar Facing Burpees, 1 Minute Assault Bike, 1 Minute Rest. Attention: There was an awesome turn out for the Fitness Challenge talk! Julia will be doing measurements before the 4:30 p.m. wod as well as after the 5:30 p.m. wod for those that … Read more

WOD AMRAP in 15 Minutes: 20/16 Calorie row, 10 Dumbbell Hang Clean & Jerk Right 50/35, 10 Dumbbell Hang Clean & Jerk Left 50/35, 50 Double-unders. Attention: No 6:30 p.m. wod as Julia will be doing the Fitness Challenge talk and if you can’t make it for that one she will be doing the talk … Read more

WOD Deadlift: 3-3-3-3-3-3. Tuesday Night Musings with Coach Julia.    Being the Butterfly and the Glue Person.     As I stand here typing at our laptop on New Year’s Day, thinking over my goals (or intentions as some prefer) for 2019, it seemed fitting that I write about this topic and encourage each of … Read more

WOD Deck Of Cards Each suit represents a movement, the number on the card represents the number of reps to be done. Happy New Year!! “A year from now you will wish you had started today.” With all the missed opportunities and failures that came with the opening of Helo this quote resonated with me and … Read more

WOD 5 Rounds For Time: 20 Dumbbell Snatches 50/35, 20 Wall Balls 20/14. 13 Minute Cap! Attention:  First, we are doing our Annual Helo Fitness Challenge starting on January 7th, and Julia will be doing the talk this Thursday, the 3rd, at the 6:30 p.m. Wod (please attend so that we don’t have to explain … Read more

WOD For Time: 1 Minute Plank, 20 Weighted Sit-ups 35/25, 30 V-ups, 40 Russian Twists 20/14, 50 Abmat Sit-ups, 60 Bicycle Crunches, 70 Oblique Raises, 80 Mountain Climbers, 90 Flutter Kicks. Bobbi’s Birthday Ab Bonanza! Attention:  No Powerlifting class at 8 a.m.   

WOD GFF “Freedom Sauce” AMRAP in 3 Minutes: 21 Overhead squats 95/65, 21 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 18 Overhead squats 115/80, 18 Burpees over the rower, Max cals on the rower. Rest 3 Minutes. AMRAP in 3 Minutes: 15 Overhead squats 135/95, 15 … Read more

WOD AMRAP in 8 Minutes: 12 Deadlifts 155/105, 9 Hang Cleans 155/105, 6 Shoulder to Over Head 155/105.

WOD AMRAP in 25 Minutes: 2  Rope Climbs, 10 Box Jumps 30/24, 20 Push-ups, 30 Air Squats. Attention: We hope everyone had a lovely Christmas! The Wods are at 9:00 a.m., 4:30 p.m., and then Blackhawks at 7:30 p.m. Thursday will be a normal schedule!