Saturday 10/25

Posted: October 25, 2014 in WOD

Come in and enjoy a great workout before you start your weekend!

NEW RUNNING PROGRAM Nov. 18th!

Posted: October 24, 2014 in WOD
Program designed for the runner, to help develop core stability, speed, and mobility.  To include basic CrossFit functional movements, running drills, and Foundation Training.  This class is perfect for the beginner and the experienced runner to improve mechanics and strength.
The Running Class will  cost $75.00 for non BIO Members, and free for BIO Members!
For more information contact Coach Debi at coachdeb@gmail.com

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Friday 10/24

Posted: October 24, 2014 in WOD
Strength

Back Squat 92%

6×1

WOD

For Time

400 m RUN Buy in

30 Pull Ups

20 KB swings

10 Burpees

20 Goblet Squats

30 DU/90 Single Unders

400 m Run

Accessory

3×10 GHD Sit ups

Thursday 10/23 OPEN GYM!

Posted: October 23, 2014 in WOD

OPEN GYM

come in and work on any movement you may have missed!

Wednesday 10/22

Posted: October 22, 2014 in WOD
Strength

Back Squat 67%

6×2

Strict Pull Ups

5 sets to Failure

WOD

For Time

1000m ROW

1 Min Rest

30 Box Jumps

100 Single under Jump Ropes

1 Min Rest

20 Wall Balls

10 HSPU/ 15 Push Ups

Tuesday 10/21

Posted: October 21, 2014 in WOD
Strength

Snatch Grip Strict Press

5×3

Snatch- Build to a heavy 1

5×1

WOD

4 Rounds

2 Snatches

4 Pull Ups

6 Burpees

8 OVH Lunges

Monday 10/20

Posted: October 20, 2014 in WOD
Strength

Back Squat- 75%

5×5

SKILL WORK-

Strict Handstand Push up Progression

WOD

16 Min EMOM

Odd- 5 Deadlifts

5 Hang Power Cleans

5 S2OvH

Even- Rest

Saturday 10/18

Posted: October 17, 2014 in WOD

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