WOD

Strength Dead Hang Pull Ups 3,3,3,3 Handstand Push Ups 1,1,1,1,1 (if can do no mats work deficit) Then -5 Rounds for Quality- 7 Inverted Ring... Read More

Wanted to say good luck to our rising college freshman Lindsey Lysher (Longwood) and Liz Brannon (JMU) as well as sophomore Brandon Desque (Texas A&M)... Read More

Strength: 75% 1 RM Front Squat w/ 3 sec hold at bottom 3,3,3,3 Snatch 2,2,2,2 Then 5 Rounds 5 Push Press 7 OVH Lunges (Each... Read More

Strength: Ascend Snatch Balance + OVHS 3,3,3,3 Thruster 2,2,2,2 Then 800 Meter Row 100 M Run 400 M Row 200 M Run 200 M Row... Read More

Open Gym Come in and make up a workout you may have missed or a lift that you would like to go over more thoroughly.... Read More

Strength: Ascend Deadlift 3,3,2,2,1 Muscle Up Work 10 min Then For Time 1 Muscle up (5 Pull Ups) 10 Double Unders 100 Meter Run 10... Read More

Strength: Ascend Front Squat 5,5,5,5 Push Press 5,5,5,5 Then “Double the Height” 3 Rounds 15-10″/12″/14″ Wall Balls 12-Knees to Elbows 400m Row13

Strength: Ascend Snatch 3,3,2,2,1 Klokov Press 3,3,2,2,1 Then 20,15,10,5 Bar Front Squats 45/35 Bar Facing Burpees Bar Push Press 45/35 Box Jumps

Group workout/moving day Today at Bio we will be doing a short workout the some major moving of equipment/rig to make better use of our... Read More

Tomorrow we will be doing some major rearranging of BIO any and all help is welcome! The more people we have helping the faster we... Read More