WOD For time: 21-15-9 Reps of, Snatch grip deadlifts 315/225, 12-12-12 Reps of, Strict chest to bar reverse grip pull-ups. (10 Second hollow hold penalty for breaking on the pull-ups) Attention:  For those of you that have never done a Helo Paleo and Fitness Challenge – please attend the talk to understand the details and … Read more

WOD Teams of 3 or 4: AMRAP in 30 Minutes: 15 Calorie row, 10 Burpees. Attention: The Paleo Food and Fitness 6 week Challenge will start on Jan. 2nd. The talk will be on Thursday at 6:30 p.m. There will be 2 categories – weight loss and beach body.  Given that we are hoping to … Read more

WOD Preston’s Week! 5 Rounds for time: 4 Clean & Jerks 185/135, 12 Toes to bar, 24 Air squats. Attention:  First, remember holiday schedule with only 9 a.m. and 10 a.m Wods (also no Kids’ Class).  Second, we will be starting the Challenge on Monday, January 2, it will go through Monday, February 13th (6 … Read more

WOD “12 Days of Christmas” 1 Rope climb, 2 Handstand push-ups, 3 Box jumps 30/24, 4 Deadlifts 225/155, 5 Hand release push-ups, 6 V-ups, 7 Kettlebell swings 53/35, 8 Mountain climbers L/R=1, 9 Ghd Sit-ups, 10 Calories on rower, 11 Dumbbell squat cleans 50/40, 12 Wall walks. Attention:  Thank you for all of the donations … Read more

WOD AMRAP in 14 Minutes: 60 Calorie row, 50 Toes to bar, 40 Wall balls 20/14, 30 Cleans 135/95, 20 Muscle-ups. Alecio’s b-day wod. Attention: No 6:30 p.m. Wod and only 1 Wod on Saturday at 10 a.m. and no Powerlifting class! Thank you for all the donations to the Candy Cane Corner – Julia … Read more

WOD For time: 50-40-30-20-10, Slam balls 25/20, Sit-ups, Double-unders.   Attention: This is the last day to bring something in for the Candy Corner – also, just joking that was not Alecio’s birthday wod!!!   

WOD Alecio’s Birthday Wod! Back Squats: 1-10-1-20-1-30. All sets should be heavy and the 1 rep should be a max lift for the day.  All warm-up reps should be done before starting the series which begins with the heavy 1 rep. Attention: It is Alecio’s Birthday so make sure you give him a hi-5 or … Read more

WOD 4 Sets of 15 chest to bar pull-ups. Then 3 Rounds: 15 Kettlebell swings 53/35, 15 Jumping pull-ups, 150 Foot sled push. Attention:  Ben will be teaching the clean in the Olympic Lifting class at 7:30 p.m.  There will be no 6:30 p.m. Wod on Friday night! 

WOD AMRAP in 20 Minutes: 20 Wallballs 20/14, 20 Power snatches 75/55, 20 Box jumps 24/20, 20 Push press, 75/55, 20 Calorie row. The CrossFit Open is coming! Still don’t know what it is? Click HERE to find out!! Attention:  First, the Candy Cane Corner box is in the front office for donations this week … Read more

WOD Deck of Cards Team Style with Ben’s Special Twist! (Phil’s Birthday Wod) Attention: First, no Powerlifting at 8:00 a.m.  Second, Candy Cane Corner is up and running in the box and we will be collecting all donations through Wednesday, December 21st and they go to a great cause helping families in need through the Road Home … Read more