WOD With a 13 minute clock Run 1 mile. Then AMRAP: 5 Handstand push-ups, 10 Ring dips, 15 Push-ups. Attention:  First, Alecio and Kyle spent the last three days at the Outlaw Science and Precision Series camp addressing Olympic lifts, gymnastics, sports specific skills, and competition programming. This was provided by Rudy and his Outlaw … Read more

WOD For time: 30 Box jumps 24/20, 30 Shoulder to overhead 135/95, 20 Box jumps 24/20, 20 Shoulder to overhead.

WOD 5 Rounds for time: 10 Burpees, 20 Kettlebell swings, 53/35 30 Abmat situps. Attention:  Please note that the trial Helo Kids class does not start tomorrow – It’s next Friday! Thank you!  

WOD Back squat: 10-1-8-1-6-1. Score is total of all 6 sets of squats.

WOD Skill: Atlas Stones. 8 Min AMRAP: 10 Sumo deadlifts 185/125, 8 Chest to bar pull-ups. Attention:  We are going to be doing a “soft” roll-out or trial one month period for our Helo kids program starting next Friday.  There will only be one class a week and the cost will be $20 for this … Read more

WOD 4 Rounds for time: 40 Double-unders, 400 Meter run, 25 Push-ups.

WOD 21-15-9: Thrusters 95/65 & Calories rowed. Attention:  We just wanted to send out a huge Thank You!! to everyone who came out for our First Year Anniversary Wod (where it was a race down to the wire between the 2 teams) and our BBQ!!!! It was an amazing success with a ton of great … Read more

WOD No Wods in the morning!!  Instead, we will be having one Wod at 4 pm and a BBQ at 5 pm! Come get a workout in and have some BBQ fun! Feel free to bring the family and/or just stop in for the BBQ if you can’t make the Wod!  

WOD Work up to a 1 rep max squat clean. Then 0-3min: 3 reps @70% 1RM, 3-6min: 2 reps @ 75% 1RM, 6-9min: 1 rep @ 85% 1RM, 9-12min: 1 rep @ 90% 1RM. Attention:  Tomorrow’s 6:30 p.m. Wod will be for the individuals competing in the Retro Games, please plan accordingly.  Also, this weekend … Read more