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WOD For Time: 60 Calorie Row, 50 Chest to Bar Pull-ups, 40 Burpees Over The Bar, 30 Wall balls 20/14, 20 Devil’s Press 35/25. Time Cap of 18 minutes. Tuesday Night Musings with Coach Manny. Focus on the Fundamentals.  What’s up Helo Fam!  The Fundamentals are the base of all movements we do in the … Read more

WOD 5 Rounds for Time: 8 Power Cleans 115/75, 16 Front Rack Lunges 115/75. 12 Minute Cap. Attention:  No Olympic Lifting Class at 7:30 p.m.  Also, by the Christmas Tree we have our holiday card pin-up/exchange so feel free to bring them in as we love having them on display up front and then you … Read more

WOD AMRAP in 6 Minutes: 12 Shoulder To Overhead 135/95, 12 Box Jumps 24/20, 12 Toes to Bar, Rest 3 Minutes. AMRAP in 6 Minutes: 6 Shoulder To Overhead 165/115, 6 Box Jumps 30/24, 6 Toes to Bar. Attention:  There will be no Olympic Lifting Class on Tuesday night.  Also, our Annual Christmas party is … Read more

WOD Teams of 3 AMRAP in 18 Minutes: 90/60 Calories Bike, 90 Front Squats 165/115, 90 Sandbag to Shoulder. Attention: No powerlifting class at 8 a.m.   

WOD GFF “Open 16.3” AMRAP in 7 Minutes: 10 Power Snatches 75/55, 3 Bar Muscle-ups. Attention: No Powerlifting on Saturday.  Our Annual Helo White Elephant Bingo Christmas Party is Sat., Dec. 15th, starting at 6:30 p.m. (Bingo will start at 7 p.m.).  If you want to play bingo remember to bring a prize ($10-15).  There … Read more

WOD AMRAP in 15 Minutes: 40 Double Unders, 30 Sit-ups, 20 Ten Meter Sprints. Attention:  No Powerlifting Class this Saturday.  

WOD 3 Rounds for time: 21 Wall Balls 30/20, 15 Handstand Push-ups, 9 Power Cleans 135/95. 13 Minute Cap. Tuesday Night Musings by Coach Stef. The fear of failing. We all have been there when the coach is demonstrating a skill or progression of a movement and then turns to the class and says: “Hop up and give it a try.” What do we … Read more

WOD AMRAP in 12 Minutes: 10 Deadlifts 225/155, 30/24 Calories on the Row, Ski or Bike. Attention:  Ben will be teaching the Clean at the Olympic Lifting Class. 

WOD AMRAP in 15 Minutes: 30 Air Squats, 20 Push-ups, 10 Burpee Box Jump Overs 24/20. Attention: Take your time on the roads! Also, it’s that time of year where you can’t bring in wet or snowy shoes into the gym area – so try to bring 2 pairs of shoes or give yourself extra … Read more

WOD Eva Teams of 2 5 Rounds for time of: Run 800 Meters  or Row 1000 Meters, 30 Kettlebell Swings 70/53, 30 Pull-ups. Attention: No 8 a.m. Powerlifting Class.