WOD Parker & Scott’s b-day WOD. 3 Rounds for time: 21 Dead-lifts @ 205, 30 Pull-ups, 400 Meter run.

WOD 12-15-9 Bar over burpees, Thrusters 95/65. Today was Preston’s Birthday! Happy birthday Preston! We are very lucky to have you on board at CF Helo.  Remember, after the  14.5 Open Wod we will be having a wrap up BBQ tomorrow!  All members are invited! Also, on  Saturday there is only a 9 am WOD … Read more

WOD 8 Minutes: Odd minute  20 slam balls 25/20, Even minute 3 rope climbs, 1 min break. 8 Minutes: Odd minute 50 double-unders, Even minute 30 jumping pull-ups.   ATTENTION:  First – Hoodies are In!!!! It’s Christmas at CF Helo:) Please note, Hoodies were pre-ordered so they will be distributed to those who ordered first. … Read more

WOD “Isabelle” For time: 30 Snatches @ 135/95.  

WOD 3 Rounds for time: 20 Dumbbell Lunges @ 50/35, 15 Med ball cleans, 800 Meter run. Attention:  People have been asking about bringing things to the BBQ on Friday.  We will have hamburgers and hotdogs there for grilling but we will put a list up tomorrow, which no one needs to bring anything or … Read more

WOD Strength: Bench press x 2, Max reps @ 185/125, Max reps @ 135/95, Max reps @ 95/65. Attention This week will conclude the last workout of the CrossFit Open.  We want to keep the good times rolling for the final Wod so we will be having a BBQ Friday night during the  Open workout … Read more

WOD “Open 14.4 Modified” 14 minute AMRAP 60 calorie row, 50 toes to bar, 40 wallballs 20/14, 30 cleans 135/95, 20 pull ups. Attention: Remember there will be no regular 5:30 p.m. or 6:30 p.m. classes tomorrow as that block of time will be for the athletes in the Open to come in and throw … Read more

WOD Strength: Thrusters 3-3-3-3-3. Bar must start on the floor. Athletes should rest 1 to 2 minutes between rounds. Then Tabata Thrusters 45/35.

WOD 100 Double unders 5 Rounds of: 10 Kettlebell swings 70/53, 20 V-ups. 100 Double unders.

WOD Descending clean and jerk 135/95 10-1. Ascending 50 foot sprints 1-10.   Does your automobile have a CrossFit Helo sticker on it? It should!  If you would like one let me know. They are free and i keep them at the front desk.