Wednesday 11/26 530/630/12pm/4pm ONLY

Posted: November 26, 2014 in WOD
Skill Work

Muscle Up Work

METCON

21,15,9

Deadlifts

Box Jumps 24/20

200 M Run Between Rounds

 

There will be no 5:30am Class Tomorrow

Posted: November 25, 2014 in WOD

We will be cancelling Wednesdays 5:30 am class! If you have any questions let us know at biocrossfit@gmail.com

Tuesday 11/25

Posted: November 25, 2014 in WOD
Skill Work

Clean Work

Metcon

20 Min AMRAP

40 Wall Balls

40 DU

30 Burpee Bar Hops

30 Cleans

20 Shoulder to OVH

20 Toes to Bar

10 Chest to Bar Pull Ups

10 HSPU

Monday 11/24 Holiday Schedule

Posted: November 24, 2014 in WOD

Holiday Schedule-
Wednesday- 530/630/12pm/4pm
Thursday- CLOSED
Friday- 10am Only
Saturday 830am Only

Strength

Back Squat

Find your New 1 Rep Max!

Metcon

5 Rounds for Time

200m Run
15 Front Squats
10 Pull Ups
5 Dips

BLACK FRIDAY DEAL!

Posted: November 22, 2014 in WOD

Black Friday Special 100 dollar gift certificates for ONLY 10 Dollars. ONLY 15 available on Black Friday only from 10am to 12 noon! These will be first come first serve!

These are great stocking stuffers for any of your friends! These are GIFT cards so you may not use them for yourself (ME Cards).  For any further questions email us at BIOCROSSFIT@gmail.com!

Black-Friday-Deals1

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