WOD Box Squats 4 x 8. Building in weight. Attention: First, we posted on Facebook on our CrossFit Helo page about our 6 month free membership that we will be giving to 1 member at our 4th Annual Anniversary BBQ on Saturday, September 16th! To be considered, it will be based on written nominations submitted … Read more
WOD 3rds for Time: 30 alternating DB snatch 50/35 15 toes to bar 400m run *there will be a surprise challenge to the wod announced at class
WOD 12 min AMRAP: 1 squat clean – 225/155, 8 Bar Over Burpees, Squat Cleans go up by 1 each Round. Attention: There will be a Holiday Schedule this weekend for Labor Day! There will be no Powerlifting Class on Saturday but the regular 9 a.m. and 10 a.m. wods, there will be no Open … Read more
WOD AMRAP in 20 Minutes for quality: 50 Unbroken Double unders, 5 Turkish get-ups each arm 53/35, 25 GHD Sit-ups, 25 second L-sit on paralettes Attention: The Festivus Games are October 14th! More information will be forthcoming!
WOD Partner Wod AMRAP in 20 Minutes: 6 Rope climbs, 36 Hang cleans 135/95, 400 Meter partner run with medball 30/24. The run is done together with one medball. The work can be split up however partners want. Attention: Congratulations to Sandra! She just finished up 3 months of hard work with a dedicated effort … Read more
WOD For time: 30 Back squats 135/95, 30 Handstand push-ups, 20 Front squats 135/95, 20 Strict handstand push-ups, 10 Overhead squats 135/95, 10 Deficit strict handstand push-ups 4″/2″. Attention: First, we will be doing the Fantasy Football Draft this Tuesday night at 7:30 p.m. at the box, and there will be no Olympic Lifting Class. … Read more
WOD For time: 200 Meter run, 5 Sandbag cleans, Max unbroken ring rows. Repeat the triplet until you complete 100 reps of ring rows. Attention: Preston will be squatting in the Powerlifting class at 8 a.m.! Please make sure you sign up and be ready to squat. We are going to make a hat order … Read more
WOD GFF 18 Minute AMRAP: 16 Dumbbell snatches 50/35, 8 Dumbbell overhead walking lunges right arm 50/35, 8 Dumbbell overhead walking lunges left arm 50/35, 16 Burpee box overs 24/20. Attention: We got some additional V-necks in – they are selling like hotcakes so come in and get them fast – there is grey or … Read more
WOD 3 Rounds for time: 400 Meter Run, 20 Kettlebell squats 53/35, 30 V-ups. 15 Minute Time Cap. Attention: First, please sign up for classes – if you have an active account and aren’t signing in, if the wod is full when you arrive, you may get told to go to the next class and/or lose your … Read more
