WOD For time: 18-15-12-9-6-3 Reps of: Thrusters 75/55, Power Snatches 75/55, Toes To Bar. 15 Minute Cap. Attention: Ben will be coaching the Snatch at the Olympic Lifting Class! Also, the Gratitude Journal is out on the front desk (thanks Coach Jess!) for anyone to write in at any time – it’s that time of … Read more
WOD Hang Power Clean: 3-3-3-3-3-3-3 Attention: First, congratulations to Mason and Jamie for winning the Turkey Row! Second, our Helo Annual White Elephant Bingo Christmas Party will be Saturday, December 15th, and it will begin at 6:30 p.m. with Bingo starting at 7:00 p.m. – if you are playing Bingo you must bring a White Elephant … Read more
WOD Teams of 2 AMRAP in 10 minutes: Power Cleans – 205/125 Attention: No 10 a.m. Wod and Preston will be doing Deadlift work at the 8 a.m. Class!
WOD GFF 20 Minute EMOM: 1 — Burpees –10 2—-20 3—-5 4—-11 5—-2 6—-18 7—-6 8—-15 9—-4 10—-8 11—-17 12—-3 13—-13 14—-9 15—-12 16—-14 17—-16 18—-7 19—-19 20—-1. Attention: Remember there will be only 1 Wod at 12 p.m.! We hope everyone had a great Thanksgiving and the Row went great!
HAPPY TURKEY DAY! No Wods Today. (except for those of you doing the 20K Turkey Row) Wednesday Night Musings with Coach Jess. Gratitude. It’s that time of year when everyone starts buzzing about gratitude. Thanksgiving is upon us! We know we need to be more grateful, we know it improves health, wards off depression, creates … Read more
WOD 5 Rounds for time: 50 Double-Unders 25 Med Ball Cleans 30/20. 13 Minute Cap. Attention: Make sure you have signed up for a heat for the Turkey Row as you cannot just show up and go in any heat. Also, Julia went to The Road Home downtown and made the Thanksgiving charitable donation on … Read more
WOD AMRAP in 15 Minutes: 10 Toes to Bar, 15 Alternating Dumbell Front Rack Lunges 50/35, 20 Alternating Dumbbell Snatches 50/35. Attention: Remember to sign up for your heat and time for the Turkey Row! You will not be able to just come and start in a heat. Also, the Holiday schedule will be as … Read more
WOD AMRAP in 12 Minutes: 6 Bar Facing Burpees, 8 Front Squats 115/75, 12 Chest To Bar Pull-ups. Attention: Remember you need to pick a Heat time to do the Thanksgiving Row! If you are not going to be in the next couple of days, text Alecio! Also, Preston will be working on Shoulders at … Read more
WOD GFF 4 Min AMRAP: 15 Box Jumps 24/20, 15 Reps Hang Clean 95/65, 2 Minutes Rest. 4 Min AMRAP: 10 Box Jumps 30/24, 10 Reps Hang Clean 135/95, 2 Minutes Rest. 4 Minute AMRAP: 5 Box Jumps 34/30, 5 Hang Cleans 185/125. Attention: For the Turkey Row Heats, you can start signing up! We … Read more
WOD 30 Minutes: Steady Cardio. Bike, Row, Run or Ski. Stay on one piece of equipment or switch it up every couple minutes. Attention: We have another fun announcement as get the Annual Helo White Elephant Bingo Christmas Party on your Calendars – the evening of Saturday, December 15th!!! Be there or be square – … Read more