WOD

SKILL Double Under Work [youtube https://www.youtube.com/watch?v=R0km46DhNRc&w=560&h=315] Metcon  21-15-9 Dead Lift 215/115 Box Jump, 24/20 Wall Ball, 20/14  

Come in and work on any movements you may have missed or work on any mobility you may need!

Strength 3 Sec Pause Front Squats 5×3 Metcon 18 Min EMOM Odd- 5 Burpee Bar Hops Even- 5 Shoulder to OVH- (Heavy)

NEW TO Bio Community Fitness: SLIM DOWN SATURDAYS For those of you who aren’t quite ready for Functional Fitness we are offering a NEW program,... Read More

Skill Work HSPU [youtube https://www.youtube.com/watch?v=TGPT84VMhqM&w=560&h=315] Metcon 4 Rounds For Completion 5-5 Count Ring Pike to Open 30 Second L Sit 1 Minute Plank 1 Minute... Read More

Strength 10 Min EMOM Front Squat- 4 Reps- 75% Skill Thrusters METCON “Fran” 21,15,9 Thrusters Pull Ups

Take the day off and get ready for another great week!

Come in and get a great workout in before finishing out your holiday weekend!

Post Turkey Day Wod! TBA at Class Time- Come in and work off those extra pounds you stacked on last night! Today is the Day... Read More

Tomorrow is the Day to get your Black Friday Coupons, so here are some details that you will need to know! -There are only 15... Read More