WOD

Come in and get a great workout in before you start your weekend! We will be having our new shirt designs up by next week!

We will be starting a little prize campaign this month!    Here’s how it works: Each time you come to workout at BIO check in on... Read More

We wont be having our 3pm High School class, but those athletes can come to our other class times to make up that missed day!... Read More

Come in and work on any movements you may have missed or workouts you may want to try! Come in with an idea of what... Read More

Strength Front Squat- 3 sec pause at bottom 5×3 Clean & Jerk 5×2 WOD 21,15,9,3 Pull Ups Box Jumps KB Swings

Strength Snatch Complex- (Snatch Grip DL/Snatch High Pull/ Snatch) 4x-add Weight Each Round Handstand Push Up Progression  WOD For Time 3K Row  

Strength Back Squats (90% Fridays Weight) 5×5 Bench Press (90% 5 Rep) 5×5 WOD 10,9,8,7,6,5 Wall Balls Burpees 4,3,2,1 Sit Ups Pull Ups

Clean & Jerk/Snatch work 15 min each WOD TBA

Strength Back Squats- 5# More than Last Friday 5×5 Strict Press 5×5 WOD For Time 800 M Run 10 T2B 5 HSPU 400 M Run... Read More

Come in and work on any lifts,mobility, or workouts you may have missed!