WOD 20 Minute AMRAP 3 Bar muscle-ups, 6 Hang cleans 135/95, 9 Wall balls, 100 meter run.  

WOD Hero WOD “Randy” For time, 75 Power snatches 75/55. Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6 in the line of duty. Attention:  Remember we will have a shortened schedule on Friday the 25th.  We will only have a 9 am, 4:30, and 5:30 pm Wod!! 

WOD For time:Row 3,000 meters,300 double-unders,Run 3 miles. This Wod can be done in teams or as a solo mission. Attention: We will only be having one WOD  @ 10 am!  This Wod is from the CrossFit Games which are going on now, so come in and have some fun!!  Also, on Friday, the 25th, we … Read more

WOD Strict press: 1-1-1-1-1. Then 50 burpee slam balls for time. Attention: Thursday the 24th we will have ONLY one Wod at 10 a.m.!  Also, Friday’s schedule will be posted the night of the 24th and will only be limited Wods as well.

WOD Hero WOD “Bell” 3 Rounds for Time: 21 Deadlifts 185/125, 15 Pull-ups, 9 Front Squats 185/125. Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck … Read more

WOD Hero WOD “JT” 21-15-9 reps of, Handstand push-ups, Ring Dips, Push-ups. Jeffrey Taylor was one of 16 troops killed when a MH- 47 Chinook helicopter was shot down in Afghanistan on June 28, on a daring daylight mission to reinforce a four-man SEAL reconnaissance squad that had been ambushed in 8,000- foot mountainous terrain. … Read more

WOD Adventure Island! It’s Julia and Jess’s b-day wod combined. (I think it incorporates everything in the box) Today was also GayLyn’s birthday! So the member’s photos from after the Beach Body challenge are now in photographer’s Scott Myler’s gallery at: click here.  The password is: helo. If you look and want any photos you can write … Read more

WOD For time: 21-15-9 reps of, Thrusters 135/95, Box jumps 24/20.

WOD Work up to a one rep max power clean. Then 0-3 Minutes 4 reps @ 75% 1rm, 3-6 Minutes 3 reps @ 80% 1rm, 6-9 Minutes 2 reps @ 85% 1rm, 9-12 1 rep @ 90% 1rm. As always, quality is what the coaches will be looking for!

WOD For time: Run 800 meters or row 1000 meters, 5 Rope climbs, 50 Burpees 6″ target, 5 Rope climbs, Run 800 meters or row 1000 meters. 20 Minute time cap. Long socks or pants for rope climbs.