WOD

Strength Back Squat 10,7,5,3,3 Metcon 4 Rounds For Time 15 Burpees 10 Wall Balls 5 Pull Ups

TEAM WOD Come in and get a great workout in before starting your weekend!

Weightlifting Camp with Tom Sroka will be held at BIO West May 2nd. Make sure to sign up ahead of time at http://www.thestrengthagenda.com/bio-west-crossfit-weightlifting-camp/ Weightlifting Push... Read More

Come in and work on workouts you may have missed or do the workout given. Metcon “Twins” Teams of 2 AMRAP 5 Row 50 Calories... Read More

Strength Push Complex 1 Push press/ 1 Push Jerk/ 1 Split Jerk Metcon On the minute for 15 minutes Minute 1: 30 Seconds Max 10... Read More

Metcon For Time 50 Calories Row 50 Box Jumps 24/20 25 Power Cleans 135/95 25 Burpee Bar Hops Skill Spend a couple Minutes on stringing... Read More

Strength Split Jerk 5,5,5,5,5) Metcon 3 RFT: 20 Jerks 25 Abmat Sit ups 30 Deads Functional Fitness Games Open 15.3 Scaled If you did not... Read More

WOD TBA Come in and get a great workout in before starting your weekend!

BIO West was the Champion of Week 2 of the BIO Affiliate Challenge,  the score is level at 1 a piece work hard and good... Read More

Come in and make up any workouts you may have missed. Or perform the Endurance Work posted below 1 Mile Run OR 2k Row