WOD

Strength: Pick 2 Lifts to find your 1 Rep Max 3,2,1,1,1 Then: “April Fools” 200m Run with Med Ball 10 Burpee Box Jumps 10 Handstand... Read More

Starting Tuesday April 16th at 5pm the first fundamental course will begin. The course will run ever Tuesday and Thursday at 5pm and will be... Read More

Workout 13.4 7 minute AMRAP of: 3 Clean and jerk 3 Toes-to-bar 6 Clean and jerk 6 Toes-to-bar 9 Clean and jerk 9 Toes-to-bar 12... Read More

Strength: Bear Complex 3,3,3,3,3 Handstand Push Up work If you will not be here tomorrow for 13.4 you will perform it today! Otherwise you will... Read More

Skill Work for 13.4 Clean and Jerk Then 8 Min Amrap 10 Front Squats 135/95 10 Double Unders 10 Burpees

Would like to truly apologize to anyone who showed up at 530/630 class today. Unfortunately I slept through my alarm this morning, all other classes... Read More

Strength: Ascending Bent Over Row 4,4,4,4 Power Snatch 3,3,3,3 Then 15 Min AMRAP 3 Power Snatch 10 T2B 200 meter Run

Strength Handstand Push Ups or Klokov Press 3,3,3,3 OVHS-Ascending 3,3,3,3 Then 10,9,8,7,…1 OVHS Squat Jump 10/15

Strength: 60% 1 RM High Bar Back Squats 4,4,4,4 Power Cleans 4,4,4,4 Then 4 Rounds For Time 10 Ring Rows 10 Slam Balls 10 Power... Read More

At BIO we would like to get a feel for what music you would like to hear for working out! Fill in the form below... Read More