Thursday 6/27/19

WOD AMRAP In 4 Minutes: 50 Double-Unders, 15 Front Squats 95/65, 15 Pull-ups. 4 Minutes Rest AMRAP In 4 Minutes: 40 Double-Unders, 10 Front Squats 115/95 10 Chest To Bar Pullups. 4 Minutes Rest AMRAP In 4 Minutes: 30 Double-Unders, 5 Front Squats 135/95, 5 Bar Muscle-ups. Attention: If you are one of our survivors … Read more

Wednesday 6/26/19

WOD For Time: 1000 Meter Row, 1 Mile Run, 1000 Meter Row, 1 Mile Run. Tuesday Night Musings with Coach Julia. SHIBUMI. Tonight, I’m going to talk about my high school years for a moment and my sports background from that time period. I played basketball all 5 years (high schools in B.C. are typically … Read more

Tuesday 6/25/19

WOD AMRAP in 16 Minutes: 10 Dumbbell Hang Clean & Press Left, 10 Dumbbell Hang Clean & Press Right, 1 Minute Plank Hold, 10 Dumbbell Box Step-ups Left Leg, 10 Dumbbell Box Step-ups Right Leg, 1 Minute Plank. Attention:  First, we will only be doing 1 wod on the 4th of July at 9 a.m. … Read more

Monday 6/24/19

WOD EMOM For 20 Minutes: 1 Three Position Snatch, 3-5 Burpees. Athletes will build in weight throughout the wod. Attention:  That wraps up the weeks of Coaches’ programming and I (Alecio) just wanted to thank each of the Coaches for doing a great job and I hope you thank them to! Also, if there are … Read more

Saturday 6/22/19

WOD And Coach Julia’s Last Wod is Adventure ….. Adventure “Mile” With a Spoon. p.s. bring your own spoon – metal preferred 🙂 Attention:  No Powerlifting at 8 a.m. and come out to do my  last wod as it’s a fun one:) 

Friday 6/21/19

WOD GFF “Scotty” 12/12/1976 – 1/16/2019 5 Rds: 30 Calorie Row, 30 Walking Dumbbell Lunges 50/35, 30 Deadlifts 135/95, 100 Double-Unders, 26 Kettlebell Swings 53/35. * The 5 Rds represent Seal Team 5 * The 216 Reps Per Round Represent Buds Class 216. 45 Minute Time Cap. Attention: As some of you know, before we … Read more

Wednesday 6/19/19

WOD Teams of 2-3: 150′ Wheelbarrow, Then 3 Rounds of: 60/45 Calories Bike, 45 Jumping Lunges. Only one person can work at a time and during the bike segment – partners not riding must hold a wall sit. Tuesday Night Musings with Coach Alecio. The future of CrossFit Helo.  Tonight I just wanted to give … Read more

Tuesday 6/18/19

WOD 30 Minutes To Complete 2 Rounds of: 20 Alternating Turkish Get-ups 53/35, 40/30 Calories Of Choice. Attention: Ben will be coaching the Jerk at the Olympic Lifting Class!

Monday 6/17/19

WOD Julia’s Week of Adventure Island Programming! 800 M Run Buy In, Then 4 Rounds of: 10 Overhead Squats 95/65, 21 Flutter Kicks (4 Count), 15 Hand Release Push-ups. 15 Minute Time Cap. Attention: Come watch our CF Helo Softball Team on Monday night (tonight if you are reading this in the morning:) at 7:15 … Read more