WOD TABATA: Row, Ghd-Situps, Assault Bike, Plank Hold. Attention:  Good Luck to Bailee and Sasha competing in the Festivus Games at Hermes CrossFit!! Also, there will be no Powerlifting class at 8 a.m. 

WOD 5 Rounds for time: 20 Wall balls 20/14, 10 Single Arm Push Press  R&L 50/35, 200 Meter Run. 18 Minute Cap. Attention:  For our Helo’s House of Horrors Comp – we have added a prize for the winning teams of the RX divisions – 1 month of Free CrossFit!!! Oh yes!! So get signed … Read more

WOD 12 Minutes: Build to 5 Rep Max Pause Deadlift. Then AMRAP in 5 Minutes: 5 Deadlifts 225/155, 10 Box Jumps 24/20. Attention:  We will have a sign-up on the Board for Helo’s House of Horrors Competition – so grab your partner (male/male or female/female) as you have until the 15th to sign up and we … Read more

WOD Teams of 2 20 Minute Alternating EMOM: Odd Minute Calories of Choice, Even Minute 2 Rope Climbs. Score is calories completed between the partners. Tuesday Night Musings by Coach Stef.  “I RX’d the Warm-Up”. It’s 3 minutes until class starts, you’re trying to find a parking space, and you’re still in your work clothes!!!! For a Wednesday … Read more

WOD AMRAP In 24 Minutes: 30 Squat Cleans 115/75, 100 Double-Unders, 100 Walking lunges, 30 Burpee Box Jumps 24/20. Randi’s B-day Wod! Attention: We are excited to announce that on Saturday, October 27th,  we will be hosting our first Helo’s House of Horrors Competition! It will be an in-house partner comp (male/male or female/female) starting … Read more

WOD 5 Rounds for time: 15 Sumo Deadlift High-Pulls 95/65, 20 Pull-ups. 14 Minute Cap. Attention:  Two quick things we need input on – first, if you are interested in being on an indoor co-ed Helo soccer team on Wednesday nights, at Soccer City, please put your name on the board – it will be … Read more

WOD For Total Calories: 10 minutes 1 mile run – max calories with remaining time, Rest 2 minutes. 6 minutes 800 meter run – max calories with remaining time, Rest 2 minutes. 3 minutes 400 meter run – max calories with remaining time. (Calories will be either on the Assault Bike, Ski ERG, or Rower). … Read more

WOD GFF For Time: 9 Thrusters – 95/65, 150′ Bear Crawl, 15 Thrusters – 95/65, 150′ Bear Crawl, 21 Thrusters – 95/65, 150′ Bear Crawl.

WOD AMRAP in 5 Minutes: 10 Burpees laterally Over Bar, 20 Double-unders, 3 Minutes Rest. AMRAP in 5 Minutes: 10 Burpees laterally Over Bar, 20 Double-unders.

WOD Teams of 2 For Time: 30 Synchronized “Synchro” Toes To Bar, 40 Synchro Dumbell Snatches 50/35, 50 Synchro Dumbell Box Step-Overs 50/35, 40 Synchro Dumbell Snatches 50/35, 30 Synchro Toes to Bar. 15 Minute time cap. Tuesday Night Musings by Coach Kris.  Showing Up.  Recently I read an IG post by Games athlete, Michaela … Read more