CFAdmin 
WOD For Time: 2:00 Plank Hold, 100 Back Squats 135/95, 2:00 Plank Hold. 5 Bar over burpees every time the bar is put down. Important Announcement on Attendance at Helo in relation to the Coronavirus. After serious reflection and the recognition that we do not wish to close the box, but any outbreak of Coronavirus … Read more
WOD AMRAP In 10 Minutes: 2 Legless Rope Climbs, 5 Deadlifts 275/185. Add 1 rep to your deadlift each round. Tuesday Night Musings with Coach Manny.What is Fitness? Before CrossFit came along, there was no clear definition of what fitness is or what it meant to be fit. In fact, prior to CrossFit, Mark Allen … Read more
WOD 3 Rounds: 24 GHD Sit-ups, 36 Single Arm Dumbbell Hang cleans 50/35, 48 Alternating Pistols. 15 Minute Time Cap.
WOD Teams of 3: AMRAP in 30 Minutes: 90 Wall Balls 20/14, 90/60 Calorie Bike, 90 GHD Sit-ups. Attention: Poker Night at 7:30 p.m. and it should be a lot of fun!
WOD GFF Every 90 Seconds For 8 Rounds: 6 Deadlifts 225/155, Max Burpee Box Jumps 24/20. Attention: Poker night at 7:30 p.m. on Saturday – be there or be square!
WOD For Time: 10 Strict Muscle-ups, 50 Push Press 115/75, 100/80 Calorie Row. 13 Minute Cap. Attention: Remember it’s Poker Night this Saturday starting at 7:30 p.m. (Ladies and Gents welcome!).
WOD EMOM For 24 Minutes: Even minutes – 3 Back Squats, Odd minutes – 7 Strict Pull-ups. Tuesday Night Musings with Coach Alecio. Growth Mindset vs a Fixed Mindset. This month for the mental component of the Challenge, we are asking each of you to adopt a growth mindset versus a fixed mindset. It is … Read more
WOD For Time: 800 Meter Run, 40 Step-Ups 30/24, 600 Meter Run, 30 Box Jump Overs 30/24, 400 Meter Run, 20 Step-Ups 30/24, 200 Meter Run, 10 Box Jump Overs 30/24. 20 Minute Cap. Dress Warm!! We Always Have Other Options If You Don’t Want To Run. No Olympic Lifting Class Tonight. Attention: Congratulations to … Read more
