WOD

Strength: Ascending Snatch High Pull 3,3,3,3 OVHS 3,3,3,3 Metcon 10 min Snatch Ladder 20 Double Unders 1 Snatch -You will have 1 minute to complete... Read More

Open Gym We will be running Open Gym on Thursdays for the next couple of weeks. What does that mean? At open gym you will... Read More

Strength: 1 RM 10 Min to find your 1 RM for Split Jerk Metcon 2 Rounds for Time 7 Push ups 7 Clean and Jerks... Read More

Strength: Ascend Behind the Neck Push Press 4,4,4,4 Behind Neck Split Jerk 2,2,2,2 Metcon 30,20,10 KB Swings Push to Elbows (Weighted Vest)

Strength: Ascend Weight Clean High Pull 3,3,3,3 Romanian Deadlift 3,3,3,3 Metcon 1o Min AMRAP 5 Cleans 10 Air Squats 5 Burpee Bar Hops

Starting this week, if you sign up at Bio Community Fitness you will be required to go through the Fundamentals Course. This Course will be... Read More

Class will be run by Coach Chris! Class starts at 8:30, come on in and get a workout in before you start your weekend!

Strength: DeadLift 3,3,3,3 Bent Over Row 3,3,3,3 Metcon 10 Min AMRAP 10 Abmat sit Ups 10 Wall Balls 10 Pull Ups/or 1 Muscle Up

Strength: 40% OVHS 3,3,3,3 Handstand Push up 10 minutes Then 3 Rounds For Time 15 Knees to Elbows 5 Handstand Push Ups

Another Order of Skratch and About Time Protein have been ordered!