WOD 01.08.18


Skill & Drills Class: Rowing With Coach Chris – Tues, Jan. 16th at 5:30pm
Registration for the Open begins on Jan. 11th! More details TBA.
Reminder: 2 hours of Open Gym now on Sundays from 9:30-11:30am

CrossFit Helix – CrossFit


Warm-up (No Measure)

-:30 Seconds-

Jumping Jacks

Active Spidermans

Active Samson

Push-up to Down Dog

Air Squats

Banded Air Squats

-Barbell Warmup-

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats


Warm-up (No Measure)

Single Leg Flexion – :20 Seconds (ea pos.)

Posterior Chain Floss – 1:00 Minute (ea)

Hip Capsule External Rotation – 1:00 Minute (ea)


The CrossFit Total (Total Weight)

This benchmark workout is meant to be a test of strength. Beginning athletes should worry less about the rules of the Total, and treat today as an opportunity to practice and get comfortable with heavy lifts. Be aware of your mechanics and stop adding weight if your technique becomes unsafe.