WOD 4 Rounds for reps: 3 Minutes to row 30/22 calories. With remaining time complete as many reps as possible of handstand push-ups. Rest 2 minutes between rounds. Mobility wod monday! Proper rowing technique.  Click HERE for a breakdown of efficient rowing. Attention: Awesome job to those of you doing the Challenge – people are … Read more

WOD We will be pulling sleds! If the fields are open we will do it on the fields. Attention: Remember to turn in your logs by 12 pm.  Please note your current weight and the weight you started the challenge at, and any additional thoughts on how you are feeling.  

WOD GFF AMRAP in 30 Minutes: 6 Muscle-ups, 12 Squat cleans 185/135, 60 Calorie row, ski or bike. Pick from the magic cup to choose your calories for each round! Attention: For those on the Challenge, make sure you weigh in at Helo before turning in your log on Saturday by noon, because you need … Read more

WOD 3 Sets of 25 GHD sit-ups. Rest 1-2 Minutes between sets. 3 Rounds for quality: 8 Turkish sit-ups, 8 Dumbbell rows, 8 Barbell roll-out, 8 Sumo stance good mornings, 30 Seconds overhead hold.

WOD 3 Rounds for time: 400 Meter run, 21 Kettlebell swings 70/53, 12 Burpee box jump overs 24/20. 15 Minute Cap! Attention:  For those of you doing the Challenge – here are the two teams: Superstar Team A with Coach Alecio:  1.  Daniel, 2.  McKiller, 3. Jeff, 4. Nayelli, 5. Maria, 6. Justin, 7. Lynda, … Read more

WOD For time: 100 Double-unders, 50 Jumping lunges 75/55, 75 Double-unders, 40 Jumping lunges 75/55, 50 Double-unders, 30 Jumping lunges 75/55, 25 Double-unders, 20 Jumping lunges 75/55. 12 Minute Cap. Attention:  Ben will be doing a 3 week series on the Snatch at the 7:30 p.m. class – so get after it and get it … Read more

WOD Find a 1 Rep Max: Strict Press, Push Press, Split Jerk. Spend 10 minutes on each lift. Mobility Wod Monday!  New little shoulder mobility exercise for you!! Click HERE for the video. Attention: We are excited about those of you who are doing the Challenge – we have taken everyone’s measurements and it starts in the … Read more

WOD 12 Minute AMRAP: 150′ Bear Crawl, 15 Abmat Sit-ups, 5 Deadlifts 275/195. Attention: There will be no 8 a.m. Powerlifting class tomorrow. 

WOD Regional Event 1 For time: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups, 8 chest-to-bar pull-ups, 12 squats. (Please Note: there is no vest for either men or women) Time cap: 25 minutes Attention:  Julia will be doing the second nutrition talk at 5:30 p.m. for anyone who is interested (if you … Read more

WOD 5 Rounds for time: 10 Power cleans 135/95, 10 Bar facing burpees. 10 Minute time cap. Attention:  We are excited for those you came to the Challenge talk and for those of you wanting to do the Challenge but who couldn’t make it, Julia will be doing the talk again on Friday while the … Read more