WOD

Happy Labor Day! Do something laborious.  Or, I guess…non-laborious?  Whatever people do on Labor Day–do it!!   1. Strength Deadlift – No bounce! 1×5@90% of... Read More

Monday BIO will have group classes at 9 and 10 in the AM.  Everyone enjoy your time off!

Rest day!  Get out of the gym! (Moving around/doing mobility would never go amiss, though 😉 )

This morning was pressing-intensive at BIO!  If you’re doing your own thing but following along with the rest of the week, give your legs a... Read More

1. Strength/Skill Work Ring Dips a. 10 minutes to work on different variations/skill levels (static hold, strict, kipping, banded, negatives, ring pushups) b. followed by... Read More

OPEN GYM!!  WOOT WOOT!!   1. Strength Front Squat – 3 Position + Pause 5 Rounds, ascending Un-rack the weight, descend to 1/4 squat and pause... Read More

1. Strength Back Squat 5 – 5 – 5 – 5 – 5, Ascending. Start first set at 70%. If you do not have a... Read More

1. Strength Push Press a. Quickly work up to a Heavy Single b. 2×2@80-90% of today’s Heavy Single   2. MetCon 3 Rounds for time... Read More

THANK GOODNESS IT’S MONDAY! TGIM, BABY!   1. Strength Deadlift 5RM, *no bounce *Set-up, pull slack out of the bar, explode through the up portion, lock... Read More

1. Skill Work Gymnastics Skill Work – 20 minutes   2. MetCon “Cindy” 20 min AMRAP 5 Pull-ups 10 Pushups 15 Air squats   3.... Read More