WOD

Partner WOD Come in and get a great workout in before your weekend starts off! Weather should be AWESOME, come enjoy it with BIO!

Strength: Ascending Push Press 3,2,2,1 Wide Grip Bench Press 3,2,2,1 Then “Friday The 13th” For Time 13 Pull Ups 12 Wall Balls 11 Ring Push... Read More

Open Gym Come on in and make up any workouts you may have missed, or do a movement you would like to work on.

Day of Remembrance for the victims of September 11th 2001, take a moment today and take a look back at where you were during this... Read More

Strength: Ascending Squat Clean 3,2,2,1 Deadlift 6,6,6,6 Then For Time 20 Medball Cleans 20 Barbell Lunges 20 Barbell Shoulder to OVH 20 Box Jumps 20... Read More

Strength: Ascending Strict Press 3,3,3,3 Snatch Balance 2,2,2,2 Then 3 Rounds 10 Toes 2 Bar 10 Burpees 200 Meter Run 10 KB Swings 1p/2p

Strength:  Strict Handstand Push Ups 2,2,2,2 Bent Over Row 4,4,4,4   Then “Hold It” Time Limit for Each 4 Minutes 3 Minute Handstand Hold 3... Read More

Open Gym Come in and make up any workout you may have missed or work on something you are weak at.

Strength: 50% Front Squat (3 Sec Hold at Bottom) 3,3,3,3 Deficit DeadLift 3,3,3,3 Then “Hump Day” Bear Complex (Squat Clean, Thruster, Back Squat, Shoulder to... Read More

Strength: Ascend OVHS 4,4,4,4 Snatch High Pull 3,3,3,3 Snatch 2,2,2,2 Then Light “Isabel” Snatch 95/65 30 Reps for Time