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WOD 3 Rounds for time: 200 Meter run, 10 Burpee box jump overs 24/20, 10 Squat cleans 135/95, 50/30 Cals on the bike – 1 time.

WOD AMRAP in 4 Minutes: 75 Double -unders, 25 Wallballs 30/20, 25 Chest to bar pull-ups. -4 Minute Rest- AMRAP in 4 Minutes: 50 Double-unders, 20 Wallballs 30/20, 20 Toes to bar. -4 Minutes Rest- AMRAP in 4 Minutes: 25 Double-unders 30/20, 15 Wallballs, 15 Pull-ups. Attention: This Saturday is our Halloween Costume Wod! And … Read more

WOD “Isabel” For time: 30 Snatches 135/95. 8 Minute time cap. Click HERE for past results. Attention: This  Saturday will be our Halloween Costume Wod followed by pumpkin carving with prizes!! Bring a pumpkin and/or your best carving tools and we will have some fun:) 

WOD 4 Rounds for time: 400 Meter run, 20 Chest to bar pull-ups. Attention:  Preston will be teaching the deadlift tomorrow at the 8:00 a.m. power lifting class!

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 Randi’s Birthday Wod AMRAP in 20 Minutes: 1 Rope climb, 30 Calorie row, 30 Box jumps 24/20, 30 Russian kettlebell swings 53/35, 30 Double-unders, 30 Dumbbell snatches 50/35, 30 Burpees. Attention:  Ragnar is filling up quick, only a few spots are left! If you are interested, please let Alecio know! Randi will have donuts … Read more

WOD For time: 1000 Meter row, 800 Meter run.

WOD Build to heavy set of 5 strict press. Then “Archer” Teams of 3: On the minute x 12 (4 Rounds) Minute 1 – 12 Push press, Minute 2 – 15 Ghd sit-ups, Minute 3 – max cals on bike. Attention:  Ben will be teaching the Clean at the 7:30 p.m. Olympic Lifting Class.   … Read more

WOD Karen For time: 150 Wall balls 20/14. 10 Minute cap. Attention:  Great job to all of our athletes who competed in Festivus! You moved well and represented Helo in a way that made us proud! If you just want to come in today and move around a bit – you are welcome to! Also, … Read more