Saturday 11/22

Posted: November 22, 2014 in WOD
Partner WOD

TBA- Come in and get a great workout in before starting your weekend!

Friday 11/21

Posted: November 21, 2014 in WOD
Strength

Back Squat- 93%

6×1

Push Press

Find a 3 Rep Max

Metcon

For Time

30,20,10,5

KB Swings

Box Jumps

Bar Strict Press

Todays 10am Class Cancelled!

Posted: November 20, 2014 in WOD
Sorry for the short notice, if you have any questions email us at BIOCROSSFIT@Gmail.com

Thursday 11/20 OPEN GYM!

Posted: November 20, 2014 in WOD
Come in and work on any movements you may have missed or work on any mobility you may need!

Wednesday 11/19

Posted: November 19, 2014 in WOD
Strength

Front Squats-60%

6×3

Metcon

30 Strict Pull Ups for Time

Then

20 Min EMOM

Odd- 10 Burpees

Even- 10 Cal Row

James and Chanel going away party!

Posted: November 18, 2014 in WOD

Ok everyone the moment we have all been regretting is upon us, James and Chanel are moving back to Cali! So we wanted to give everyone a chance to wish them the best by having our Thursday Evening class, from 4pm-530pm a James and Chanel going away celebration. Come in and say your final goodbyes we all will miss them terribly! 10345529_10204280174513019_4239535372816755855_n

Tuesday 11/18

Posted: November 18, 2014 in WOD
Strength

Snatch High Pull

4×3

Snatch Balance

4×2

Snatch- 80%

4×1

Using the balance and High Pull as warm ups for Snatch

Metcon

Death By Power Cleans- 10 Min

135/95

Death by- on the first minute you do 1 rep, second minute 2 reps and so on

Monday 11/17

Posted: November 17, 2014 in WOD
Strength- Final week of Squat Cycle

Back Squat- 81%

5×5

WOD

For Time

20 Sit Ups

20 Power Cleans 95/65

20 Push Press

20 Front Squats

20 DeadLifts

20 OVHS

20 Burpees

Accessory Work
GHD
Beg.- 3×5
Advanced- 3×15