WOD EMOM X 20 Minutes: 5 Tall box jumps, 3 Position snatch. The box jump should be challenging. Snatch starts at the hips, knees and then floor.  Must be unbroken and can be power or squat.

WOD 2 Rounds for reps: With a 5 Minute clock, Max Burpees onto a 45 lbs plate and run 800 meters with remaining time. Rest 5 Minutes. Score is number of burpees.  If it takes you longer then 5 Minutes to run subtract the seconds from your burpees.

WOD AMRAP in 12 Minutes: 7 Bar muscle-ups, 14 Med Ball cleans 20/14. Attention:  Ben is teaching the Jerk at the Olympic Lifting Class! 

WOD For time: 2000 Meter row, 60 Dumbbell snatches 50/35, 200 Double-unders, 300′ Bear crawl. Attention: Just to let those of you know and/or as a reminder – each of our Coaches are available for 1 on 1 training if you ever want extra coaching at an individual level! It’s $30 for 30 minutes or … Read more

WOD 5 Rounds for time: 400 Meter run, 40 Air squats, 3 Rope climbs. 22 Minute cap. Attention: Remember there is a 7:00 a.m. Wod so come try it out:) At the 8 a.m. Powerlifting Class  – Preston will be coaching conditioning with heavy elements! Finally, since Sunday is Easter, we will be cancelling Open … Read more

WOD GFF AMRAP in 20 Minutes: Teams of 3 50 Hang cleans 135/95, 75 Bench press 135/95, 100/70 Calories on the bike. Attention: Remember our first  7 a.m. Saturday Wod is happening this weekend! 

WOD Deadlift: 1-10-1-20-1-30. Attention: Remember, this Saturday there will be our first 7 a.m. Wod!

WOD AMRAP in 20 Minutes: 10 Ring pull-ups, 15 Push-ups, 20 Single leg squats. After every 3 rounds, run 400 meters. Attention: And your 2018 CF Helo Open Box Champions are as follows – Your Overall Winners (and recipients of Nike or Lululemon Gift Cards) – Men’s Division – We have a tie! 1st Place … Read more

  WOD For time: 10-20-30, Power snatch 75/55, Toes to bar. 11 Minute cap. Attention:  Happy Birthday Preston! And Ben will be teaching the Clean at the Olympic Lifting Class! Congratulations to the winners of the last two Open wods – for 18.4 – the females were Jess and Bobbi, for the males it was … Read more

WOD Teams of 2: AMRAP in 10 Minutes: 12/8 Calories bike, 10 Wall balls 20/14. Attention: Congratulations to Bobbi and Brett for each winning the female and male prizes at the raffle (either a custom Rogue Bar, a custom pair of Nike Metcons, or 2 months of free CrossFit)! Also, we are so proud of … Read more