WOD

Strength: NO MORE THAN 60% Pendlay Row 4×2 OVHS 4×2 Sotts Press 5,4,3,2,1 Then Small “Nancy” 3 RFT (Rounds for Time) 200M Run 15 OVHS... Read More

I need everyone who will be doing the strength program to go to this website and download the MSU Training Program weeks 1 &2 http://www.exrx.net/WeightTraining/Weightlifting.html

Strength Power Snatch- 50% 6×2 Power Clean & Push Jerk 50% 6×2 Back Squat 60% 6×2 Then 4 Rounds for Completion 10 Tire Flip jump... Read More

There will only be 2 classes tomorrow due to the Holiday! 11 am- Functional Fitness 3pm- High School Class

Class is at 7:30am Group workout We will be having a quick workout focusing on the lifts we performed this week!

Saturday class will be at 7:30 am Tomorrow & Monday we will be having one class time at 11am See everyone there and have a... Read More

Strength: 1 RM 15 Minutes to Find 1 Rep Max Deadlift Then 4 Rounds for Time 12 OVH Lunges 45/25 10 T2B 8 Ring Rows... Read More

Unfortunately this week Coach Ian left BIO for good, he is now out of the Navy and ready to start his next chapter in his... Read More

Open Gym Come in and work on any lifts or workouts you may have missed or would like to work on!

Strength: 1 RM 12 Minutes to Find 1 Rep Max Split Jerk & Bench Then For Time 400 M Row 15 Box Jumps 400 M... Read More