WOD 3 Rounds for time: 39 Double-unders, 9 Clean & Jerks 135/95, 9 Pull-ups, 9 Box jumps 24/20. Stephanie J.’s B-day wod! 9 Minute time cap. Attention:  First Co-Ed Softball game is tonight at 7:00 p.m.! Please show up by 6:30 p.m. and we will be playing on the green field.  The address is: on … Read more

WOD 6 Rounds for reps: 30 Seconds max bodyweight bench press, 1 Minute max calorie row. Bench press reps x2. Attention: Ben will be teaching the Clean & Jerk at the 7:30 p.m. Olympic Lifting class.  

WOD For time: 50 Toes to bar, 50 Deadlifts 225/155, 800 Meter run. Mobility Wod Monday.  How to string toes to bar together.  Click HERE for the video. Attention:  The first Co-Ed Softball game  is this Wednesday at 7 pm!

WOD Teams of 3 for max reps: 10 Minutes max calorie ski, 10 Minutes max wall balls 30/20, 10 Minutes max rope climbs. New shirts are in COME AND GET THEM! Attention: If you are planning on coming to Preston’s class at 8 a.m., make sure you sign up and you get there a bit … Read more

WOD “GFF” Double Grace: 60 Clean & Jerks 135/95. Attention: On Saturday for the 8 a.m. Powerlifting Class, Preston will be bringing in some specialty bars, and it will be an extra-long class, going over the Squat, Deadlift, and Bench all in one class.  If you need extra time to warm-up, please come a bit … Read more

WOD EMOM x 12: Odd minute 12 burpees, Even minute 40 Double-unders. Attention:  Below is the Softball 2017 Schedule – please note there are some double-headers.  If there are certain games you can’t make, please let Alecio know as we have alternates and will be rotating players!  The following is the list of people on … Read more

WOD For time: 21-15-9 Front rack lunges 185/125, 50 Sit-ups after each round.

WOD For time: 2000 Meter row.

WOD AMRAP in 15 Minutes: 7 Strict handstand push-ups, 14 Kettlebell snatches 53/35, 7 Muscle-ups. Mobility Wod Monday! Click HERE for a quick video on the kettlebell snatch points of performance. Attention: The First Annual Helo Golf Tournament was a success and a great time – can’t wait for next year! We also will be … Read more

WOD 4 rounds of: 20 yard sled pull 30 yard sand bag carry 30 yard sprint 30 yard sand bag carry 20 yard sled pull Attention: The Golf Tournament starts at 4 with the shotgun going off at 4:30 pm! Feel free to come a bit early! Also, Ben is teaching the Powerlifting at 8 … Read more