WOD 1 Rep Max Back & Front Squat. Take 12 minutes to find your one rep for both of the movements! Attention: Challenge Goers – we are into the last week and a half – it officially ends on the 13th but we will be having a professional photographer in the box at 11 a.m. on … Read more

WOD 4 Rounds for time: 400 Meter run, 20 Burpees, 30 Double-unders. Attention:  Get in your logs by noon and hang in their Challenge Goers!  Preston will be working the deadlift in powerlifting! 

WOD GFF “Holleyman” 30 Rounds for time: 5 Wall balls 20/14, 3 Handstand push-ups, 1 Power clean 225/155. Jake P.’s birthday wod! U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his … Read more

WOD Just have to come in and take your medicine today! Attention:  We are getting closer to the end of the week so remember to get your weight in and logs completed for Saturday for you Challenge goers! 

WOD 5 Rounds for time: 1 Minute max calorie row, 1 Minute max snatch 75/55, 1 Minute max abmat sit-ups, 1 Minute rest.  

WOD AMRAP in 20 Minutes: 1 Rope climb, 10 Push-ups, 15 Air squats, 100 Meter run. Ben will be working the snatch at 7:30 oly class.

WOD For time: 10-9-8-7-6-5-4-3-2-1, Deadlifts 225/155, 1-2-3-4-5-6-7-8-9-10, Box jump-overs 24/20. 8 Minute time cap! Click HERE to signup for the Crossfit Open!  Pick your affiliate as Crossfit Helo and join our team CF Helo! Attention:  First, the CrossFit Open is upon us! The CrossFit Open is a worldwide competition, that we also do in house … Read more

WOD Teams of 2: 150 Wall balls 20/14, Partner holds deadlift 155/105, 100 Kettlebell swings 50/35, Partner holds plank, 100 Burpees over bar, Partner holds plate overhead. One partner works the other rests. Can be done in any order. Attention: No Powerlifting class and remember if you are doing the Challenge, to turn in your … Read more

WOD GFF Teams of 3: AMRAP in 25 Minutes: 200/150 Calories on bike, 120 Chest to bar pull-ups, 60 Clean and jerks 115/80, 50 Clean and jerks 135/95, 40 Clean and jerks 155/105, 30 Clean and jerks 185/135, 20 Clean and jerks 205/145. Attention:  No Powerlifting on Saturday! Also, for the Challenge goers – remember … Read more

WOD 3 Rounds of 5:00 minutes on / 5:00 off: 100 Double-under buy-in. AMRAP  Round 1 12 Front squats 95/65, 12/9 Calorie row, AMRAP Round 2 8 Front squats 115/80, 12/9 Calorie row, AMRAP Round 3 4 Front squats 135/95, 12/9 Calorie row. Score is total reps Attention: First, no Powerlifting class this Saturday at … Read more