Kill Cliff invoices!

Posted: October 30, 2014 in WOD
Hey everyone if you have grabbed a KILL CLIFF these past weeks you will need to settle your tab by Tomorrow Night! We will be implementing a new policy for KILL CLIFF on MONDAY! If you want any information on KILL CLIFF ordering/ payments let us know at BIOCROSSFIT@GMAIL.com!
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Come in and work on any movements you may have missed or workouts you would like to do. This is also a great time to work on mobility that you need to do !

Wednesday 10/29

Posted: October 29, 2014 in WOD
Strength

Back Squat- 67%

6×2

Bench Press 50%

5×3

METCON

“1/2 Cindy”

10 Min AMRAP

5 Pull Ups

10 Push Ups

15 Air Squats

Record RNDS- Try and improve on your actual Cindy numbers

Tuesday 10/28

Posted: October 28, 2014 in WOD
Strength

Snatch Grip Push Press

5×3

HSPU

5×5

Metcon

12 MIN EMOM

ODD- AMRAP DU

EVEN- 15 T2B

GIVE YOUR INPUT!

Posted: October 27, 2014 in WOD

Here at BIO CrossFit we are always looking to better everyone’s experience. So today were asking that you give your two cents!!! What we’re asking is simple:  tell us what you would want to see at BIO whether it be a new class time, new class types, or even more of one of our classes! Your feedback is valuable to us, so please take a minute and tell us what you’ve got in mind!

Monday 10/27

Posted: October 27, 2014 in WOD
Strength

Back Squat 77%

5×5

Split Jerk- build to heavy 2

2,2,2,2,2

Metcon

4 Rounds for Time

50ft weighted walking lunges

50ft Burpee Broad Jump

10 Goblet Squats

10 Kettlebell Swings

1 Min Rest (Goal is to keep round time same/better each time)

 

Week Schedule Change!

Posted: October 26, 2014 in WOD
With Coach Debi being out of town at the end of this week we will not have our 7:30am & 10:30am class Thursday 10-30/Friday 10-31/Monday 11-3/Tuesday 11-4! We apologize for any inconvenience if you have any questions or concerns please dont hesitate to email us at BIOCROSSFIT@GMAIL.com!

Saturday 10/25

Posted: October 25, 2014 in WOD

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