WOD

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

Strength Front Squats-60% 6×3 Metcon 30 Strict Pull Ups for Time Then 20 Min EMOM Odd- 10 Burpees Even- 10 Cal Row

Ok everyone the moment we have all been regretting is upon us, James and Chanel are moving back to Cali! So we wanted to give... Read More

Strength Snatch High Pull 4×3 Snatch Balance 4×2 Snatch- 80% 4×1 Using the balance and High Pull as warm ups for Snatch Metcon Death By... Read More

Strength- Final week of Squat Cycle Back Squat- 81% 5×5 WOD For Time 20 Sit Ups 20 Power Cleans 95/65 20 Push Press 20 Front... Read More

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

Partner Wod Come in and get a great workout in before starting your weekend.

Strength Back Squats 93% 6×1 8 Min EMOM 2 Squat Cleans- 70% METCON 9 Min Time Cap- Every missed rep add seconds to time 150... Read More

Come in and work on any workouts you may have missed or lifts you want to work on! Great time to work on Mobility!

Strength Front Squats 67% 6×2 Snatch Build to a heavy 1 Metcon 3 Rounds For 5 Squat Snatch 12 C2B Pull Ups 5 HSPU