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WOD AMRAP in 20 Minutes: 30 Snatches 75/55, 30 Box jumps 24/20, 30 Calorie row, 30 Toes to bar. Barbell cycling click HERE to see how. Attention: We had a great time at the party and are thankful for everyone who came! Also, for the last month the programming has been different and Alecio would … Read more

WOD Suck it up buttercups: 0 to 10 Minutes 1 mile run and max clean & jerks 135/95, 10-13 Minutes rest, 13 to 20 Minutes 800 meter run and max snatches 115/80, 20 to 23 Minutes rest, 23 to 27 Minutes run 400 meters and max thrusters 95/65. DRESS WARM! Attention: Christmas Party starts at … Read more

WOD GFF Teams of 3 AMRAP in 20 Minutes: 8 dumbbell snatches 70/50, 10/7 Calorie row, 7 Burpees over the rower. Attention:  We are really excited for the Christmas Party on Saturday and make sure you sign up on the board if you are coming! Also, there will be no 10 a.m. Open Gym (unless … Read more

WOD Teams of 2: 21-15-9 Calories on the bike, Box jumps 24/20. 8 Minute cap. Rest 2 Minutes 21-15-9 Kettlebell swings 70/53, Wall balls 30/20. 8 Minute cap. Both athletes will do each wod. Athlete 1 does 21-15-9 then athlete 2 does 21-15-9. Attention:  The Christmas party is this weekend and also Dallas is giving … Read more

WOD Tabata Holds: Hip extension hold, Ring support hold, Hollow body hold, Handstand hold. Then 5 sets of 14 sumo deadlifts. Attention:  Don’t forget to sign up for the Christmas Party this Saturday – wear your ugliest or best Christmas sweater! Bring friends and family as it starts at 4:30 p.m. and then Bingo starts … Read more

WOD For time: 30 Chest to bar pull-ups, 50 Thrusters 65/45, 70/50 Calorie row. Attention: There will be a sign up on the Board for the 5th Annual Christmas Party on Saturday – it’s a fun time so bring your friends and family! Ben will be coaching the Clean at the 7:30 p.m. Olympic lifting … Read more

WOD 5 Rounds for time: 10 Power cleans 135/95, 10 Bar facing burpees. Click HERE for tips on those burpees! Attention:  Make sure to get your order in for a Zip-Up Hoodie as we will be placing the Order by end of day.  Also, the 5th Annual Helo Christmas Party is this Saturday, December 9th … Read more

WOD Hero Wod “Coffland” Hang from a pull-up bar for 6 Minutes, Each time you drop from the bar, Perform 800 meter run and 30 push-ups. U.S. Army Spc. Christopher j. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an … Read more

WOD GFF Liftoff AMRAP in 12 Minutes: 25 Pull-ups, 50 Calorie row, 100 Overhead squats 45, 50 Box jumps 24/20, 25 Pull-ups. Attention:  Awesome job to all on the first part of the CrossFit Liftoff – we had a lot of fun tonight and a lot of PRs!   We will be officially doing the … Read more

WOD Tabata: Max Calorie ski, Dumbbell hang cleans 50/35, Max Calorie bike, Wall balls 20/14, 10 Meter sprints. Attention: We will be doing the CrossFit Liftoff during the 6:30 p.m. wod, so come hang out and have some fun while doing the Clean & Jerk and the Snatch! Make sure you get there a bit … Read more