WOD  Pause Dead lifts: 6-6-6-6-6. 3 x 10 Glute ham raise. Attention: It’s not to late to sign up for the Liftoff! There will also be pizza and drinks on Friday night.  Even if you are not competing, feel free to come hang out on Thursday and Friday at 6:30 p.m. to cheer on your … Read more

WOD AMRAP in 4 Minutes: 18/15 Calories on the assault bike, 15 Handstand push-ups, 4 Minutes rest. AMRAP in 4 Minutes: 18/15 Calories on the rower, 15 Box jumps, 4 Minutes rest. AMRAP in 4 Minutes: 15 Handstand push-ups, 15 Box jumps.

WOD AMRAP in 20 Minutes: 1-2-3-4-5-6-7-8-9-10… Power snatch 155/105, 15 Wall balls 20/14 after each round of power snatch. Attention: First – there will be no 5:30 p.m. or 6:30 p.m. Wods for Halloween! Second, there will be no Kids’ class.  Third, we will be doing the Crossfit Liftoff for those of you who register … Read more

WOD 3 Rounds for time: 400 Meter med ball run 20/14, 21 Russian kettlebell swings 70/53, 12 Med ball reverse burpees 20/14. Can you tell the Real Kris from the Halloween Kris:) Attention: Halloween Costume Wods! Come dressed up in some way or face a 100 burpee buy-in! There will be donuts and fun! Also, … Read more

WOD GFF AMRAP in 5 Minutes: 150 Double-unders buy in, 12 Thrusters 95/65, 12 Chest to bar pull-ups, 5 Minute rest. AMRAP in 5 Minutes: 100 Double-under buy in, 9 Thrusters 115/80, 12 Toes to bar, 5 Minute rest. AMRAP in 5 Minutes: 50 Double-under buy in, 6 Thrusters 135/95, 12 Pull-ups. Attention: Halloween Costume … Read more

WOD For 30 Minutes: Sand bag hold, Hip extension hold, Deadlift hold 275/185, Hollow hold, Banded marching. Athletes will spend max time at each station before moving to the next. Attention: Reminder of Halloween Costume Wods with Donuts on Saturday! The CrossFit Liftoff starts next week.  We did it last year, where we did the … Read more

WOD With a 10 Minute clock: 800 Meter run, Max power cleans 225/155. Attention: This Saturday we will be doing our Halloween Costume Wods with Donuts! The workout will have a 100 burpee buy-in, which if you are wearing a costume you do not have to do:) 

WOD 3 Rounds for time: 40 Calorie row or bike, 30 Double-unders, 20 Box jumps 24/20, 10 Bar muscle-ups. Ben will be teaching the Clean & Jerk! Attention:  Congratulations to the two winners of the pumpkin festivities! Based on the votes from the CrossFit Helo Community Homepage on FB, in the Adult category, the winner … Read more

WOD AMRAP in 12 Minutes: 9 Deadlifts 135/95, 7 Front rack lunges 135/95, 5 Shoulder to overhead 135/95. Click HERE for past results. Attention: We will be posting the pics for the pumpkins in the contest tonight that we got to the CrossFit Helo Community Homepage on FB and would ask that you cast your … Read more

WOD  In teams of 2 for time: 27-21-15-9 Calorie Row and Assault Bike. Partners work at the same time and switch when the other partner is done. Attention:   Clay will be at the box at 9:30 a.m. doing samples of his meals and you will want to come try as he will be there … Read more