WOD

Strength Back Squat (1×4 @50%) Back Squat (4×3 @60%) Metcon 4 RFT: 21 Box Jumps 15 Push Ups 9 Deadlifts, 255/175

Come in and make up any workout you may have missed or work on mobility that you need to!

Strength Back Squat 1×4 @55% 1×3 @65% 2×5 @90% Metcon Team of 3 A)AMRAP 7 of Bench Press: 50 reps at 95/65 50 reps at 105/75 AMRAP... Read More

Strength Hang Squat Snatch 5×1 Metcon 4 RFT: 25 Cal Row 5 Strict Pull Ups 12- 1-arm KB Swings  70/50 (6/side)

Congratulations are in order for Joe and Mia, who both competed at the sectional event at CF Forward. Joe came out with 4th place overall... Read More

Be at BIO West at 10am!

Strength Back Squat 1×4 @50% 1×3 @60% Metcon 1k Row -into- 21-15-9 Kettlebell Swing (70/53) Overhead Squat (115/80)

Come in and make up a workout you may have missed or any mobility you need to work on! Also This Saturdays class will take... Read More

Strength Back Squat 1×4@ 55% 1×3@65% 4×3@85% Metcon 3 Min AMRAP 15 Push Press 95/65 15 Push Press 105/75 AMRAP Push Press 115/85 1 Min... Read More

Skill/Strength 400m Run For Time THEN Strict Press 5×1 Metcon “Christine” 3 RFT: Row 500m 12 Deadlift, bodyweight 21 Box Jumps, 20″