
Tues, 06/18/2019
"Helen"
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups Notes: "Discipline is choosing between what you want now, and what you want most." -- Abraham Lincoln
The desire to seek immediate gratification can be our mortal enemy. It drives us towards the comfortable choice. The safer option. The compromise.
The opposite is something we can train. The discipline to be able to delay gratification. This skill, as it truly is one, has been linked many times

Thurs, 11/22/2018
Today's class is at 9am only! Childcare available! *All other classes have been cancelled. “Visiting Friends” Happy Holidays! What better time than Thanksgiving to visit some of your dearest friends and catch up on old times. In this workout, you can visit each friend in any order you like… but don’t leave anyone out! For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Situps 20 Air Squats "Helen's" House 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups "Fran's" House 15

Tues, 07/24/2018
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
L2
Sub 200 M Run or scale reps to 11/6
L1
200 M Run
21 Russian KB Swing
12 Ring Row / Jumping Pull Up Notes: The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a

Tues, 06/26/2018
“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”
1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
L2
1 Round Kelly
1 Round Helen
1 Round Kelly
L1
1 Round Each
Sub 20/20 Box Step ups and Wall Balls
Sub Ring Rows for Pull Ups
Sub Russian KB Swings
Sub 200 M Run for 400 Notes: If you’ve ever done the CrossFit Benchmark workout “Kelly

Tues, 04/24/2018
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
L2
Russian KB Swing
Jumping Pull Up
L1
200 M Run
Russian KB Swing
Ring Row Notes: The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you t

Thurs, 11/23/2017
Today's classes are 9 & 10am Childcare available! *Fit Cubs/Kids and Varsity Classes have been cancelled. “Visiting Friends” Happy Holidays! What better time than Thanksgiving to visit some of your dearest friends and catch up on old times. In this workout, you can visit each friend in any order you like… but don’t leave anyone out! For Time: "Angie's" House 20 Pull-Ups 20 Push-Ups 20 Situps 20 Air Squats "Helen's" House 400m Run 21 Kettlebell Swings (53/35) 12 Pull-Ups "Fr

Tues, 11/07/2017
“Kelen Helly”
1 Round of Kelly, 2 Rounds of Helen, 1 Round of Kelly
For Time:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)
L1
Sub 200 M Runs
Sub Russian KB Swings
Sub Box Step Ups
Sub Jumping Pull-Ups or Ring Rows Notes: Combining two CrossFit benchmark workouts today with rounds of “Kelly” and

Thurs, 09/07/2017
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
L1
200 M Run
21 KB Swings
12 Ring Rows
12 Pull-ups ROMWOD Notes: Another N\named WOD, another Benchmark WOD and one of the original "Nasty Girls". Pick a weight you can do unbroken on that first set of KB's for sure. This is a workout to push those limits and record your time! #WOD #helen #run #400mrun #kb #kettlebellswings