WOD For Time: 12-16-20 Squat cleans 135/95, Burpee box jump-overs 24/20. 13 Minute cap. Attention: Ben is coaching the Clean & Jerk at the Olympic Lifting Class at 7:30 p.m.!

WOD Death by 10 Meters: Run 10 meters on the first minute, Run 20 meters on the second minute, Run 30 meters on the third minute, Run 40 meters on the forth minute…, Continue until the meters can not  be completed. Click HERE for past scores.  

WOD For time: 40 wall balls – 20/14 4 rope climbs 30 wall balls 3 rope climbs 20 wall balls 2 rope climbs 10 wall balls 1 rope climb. 14 minute time cap. Attention: Remember no Powerlifting class at 8:00 a.m.  

WOD GFF 5 Rounds for time. 12 Deadlifts – 135/95, 9 Hang cleans – 135/95, 6 Push Jerks – 135/95, 400 Meter Run. 20 Minute Time Cap. Attention: Remember on Saturday there is no 8 a.m. Powerlifting Class, and if you are doing the Beach Body Challenge – remember to get your log into your … Read more

WOD On the 2:00 x 7 sets: 36 Double-unders, 9 Toes to bar, 3 Sandbag cleans. Attention:  There will be no Powerlifting class at 8 a.m. this Saturday.    

WOD AMRAP in 12 Minutes: 12 Burpees onto a plate 45/35, 12 Bicycle sit-ups, 12 Plate to overhead 43/35.

WOD Teams of 3: 10K Row for time. Switch every 300 meters. 4o Minute cap. Attention:  Thanks to all 70 of you who came out to do “Murph” and attend the BBQ on Memorial Day! Also, Ben is coaching the Jerk at the Olympic Lifting Class at 7:30 p.m.  Finally, if you are doing the … Read more

WOD “MURPH” 1 Mile Run, 100 Pull-ups, 200 Push-ups, 300 Air Squats, 1 Mile Run. In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior and great American who wanted … Read more

WOD Teams of 3 for time: Mile sled drag. Attention: First, if you are doing the Beach Body Challenge – make sure you turn in your log by 12 p.m. to get your extra point! The Coach’s e-mails are as follows (or find out if you can text them if you see them in person):  alecio@crossfithelo.com; … Read more

WOD GFF For time: 21-15-9: Calorie Row, Thrusters 95/65, 8 Minute Cap! Click HERE for past results. Attention:  Remember np Powerlifting on Saturday but otherwise regular wods! Also, we are now working with Break-Away Meals and have meals prepared and upfront in the fridge – give them a try they are delicious and feel free … Read more