Monday 12/22

Posted: December 22, 2014 in WOD
Strength
20 Rep Max
Back Squats
Metcon
For Time
20 Burpees
20 Air Squats
20 KB Swings
20 KB Lunges (Total)
20 Push Ups
20 Sit Ups
CrossFit Class at BIO West!
Slim Down Saturday class at 10:30am!

NEW TO BIO CROSSFIT: SLIM DOWN SATURDAYS

For those of you who aren’t quite ready for CrossFit we are offering a NEW program, Slim Down Saturday! Be ready to learn new things, get ready for the Holidays and New Year, and have fun while doing it with others!

Dates:  Saturday’s from Dec 13 to Jan 31 (8 weeks)

Cost:  $15.00 per class or $100 for the 8 classes

Times:  10:30AM-Noon

Classes include:  Mobility, Skill Session, High Intensity Training (scaled for all levels), and Foundation Training. 

For more information contact us by email at BIOCROSSFIT@GMAIL.COM

Strength

Front Squat- 30 sec hold at Rock Bottom!

6×2

Metcon

21-15-9
Dead Lifts, 215/165
Box Jumps, 30/24

Come in and work on any movement/workout you may have missed! This is a great time to work on Mobility!

suppleleopardbook

Holiday Schedule!

Posted: December 17, 2014 in WOD

If I do not mention the day it is normal schedule! Email us with questions/concerns at BIOCROSSFIT@Gmail.com ASAP!

 

Wednesday 24th Christmas EVE- 8am ONLY
Thursday 25th Christmas Day- CLOSED
Friday 26th- 10am ONLY
Saturday 27th- NORMAL Schedule
Monday 29th- 8am/4pm
Tuesday 30th- 8am, 4pm
Wednesday 31st New Years Eve- 10am ONLY
Thursday 1st New Years Day- CLOSED
Friday 2nd- 8am/4pm

If you have any questions let us know ASAP, open to changes!

 

 

This Saturday we will be merging with our sister gym BIO West and having our group workout there! If you have any questions contact us at BIOCROSSFIT@gmail.com
Metcon
Cindy
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

Scale Pull Ups/ Push ups as needed
Strength
3-Sec Pause Front Squat
 5×3
Light/Moderate Weight- use this time to flush out legs

Tuesday 12/16

Posted: December 16, 2014 in WOD
Metcon
For time:
20-10-5-10-20 reps of:
KBS, 53/35
Box Jumps, 24/20″
100m Run after ever round.
Strength
Strict Press
3×5
(3 heavy sets of 5)