Friday 5/1
Register for the weightlifting seminar today! http://www.thestrengthagenda.com/bio-west-crossfit-weightlifting-camp/ Strength Back Squat 3×5- Across Metcon 5 Rounds of Cindy 20 Squat Cleans, 115/95 Round of Cindy- 5 pull... Read More
Weightlifting Seminar this Saturday @ BIO West! 8:30am Class Cancelled
This Saturday we are having the Olympic Weightlifting Seminar at BIO West with Tom Sroka! Make sure you register NOW! If you are having trouble... Read More
Thursday 4/30 OPEN GYM- Yoga at 6pm!
Come in and make up any workouts you may have missed or work on Mobility! Reminder: Yoga at 6pm
Wednesday 4/29
1)Metcon 10 Min EMOM Odd- 5 Deadlifts- Add Weight Each Round Even- 5 Burpee Bar Hops 2) Metcon 15 Min AMRAP 100 Meter Weighted Run... Read More
Tuesday 4/28
Strength Strict Press Build To a Heavy 1 Metcon “Annie” 50-40-30-20-10 of: Double unders Abmat Sit ups
Monday 4/27
Strength Snatch EMOM x 8 Min Add Weight each round if a successful lift Metcon 2RFT: 1,000m Row 50 Thrusters 65/45 scaled- 55/35 30 C2B Pull... Read More
Saturday 4/25
Come in and get a great workout in before starting your weekend!
Friday 4/24
Strength Back Squat 3×5 Metcon Complete as many reps as possible in 5 minutes of: 5 dips 10 cleans 135/95
Thursday 4/23 OPEN GYM
Come in and work on your weaknesses as well as your mobility! Do not waste this day everyone, you need it!
Wednesday 4/22
Strength Build to 1 RM Clean Gymnastics Strict Pull Ups Max Weighted Pull Up Metcon 500m Row Max Effort 500m Row Make sure to Record... Read More