Crossfit Bia 2.0

Good Morning All,
Happy Sunday to you all, great wee morning in the gym Yesterday.
Nice lifting E.M.O.T.M followed by a very gassy workout.
This morning we have Hyrox followes by Strongman.
Good luck to Davie Mac and his partner how are competing in the HPX this morning. Go have a blast ans show them age is just a number.
See you all for some fitneas fun.

Good Morning All,
Well the weekend is upon us, great week so far in the gym.
New strength block has kicked off.
New Endure is up
New Barbell Club.
Strongman plus lots more, this morning we have 2 of your own out on the competition floor at Gain line. Claire McCormack & Elaine Gatherer are throwing it down this morning. Good luck girls and give your all amd have fun.
See you all this morning for some fitness fun😊👍💪

Simce the schools return next week, we are offering 2 free classes to help to see if this something you didn't know you needed😊🙌💪

Good Afternoon All,
Just dropping you all a quick note.

The Gyn will be closed this Wednesday as we Celebrate the life of my Granda Bill, so apologies and hope you will understand.

This means that the strength retest shall be on the Thursday instead.

For anyone who know him and would like to pay their respects, the funeral will be at the Holmsford Bridge Crenatorium at 10.30am this Wednesday the 12th August.

Thanks and see you guys Thursday👍

Good Evening Guys,
I hope that you have all had a great weekend, wither you where getting your training on, out & about with the kids or just having a chill out weekend.
Whatever you got up to hope that it has set you up for this weeks RETEST, yip thats right fresh new PB's inbound. As well as retesting the workouts for afters also.
So get a good sleep, get fueled up and set those new numbers. See you tomorrow👍👌💪

Happy Wednesday each and everyone,
Well it's Wednesday, which means we are half way through the week and that also means some Back Squats and of course Bench press for that last of the percentage work.
We also have Bars & Bells, the Barbell Club, Strong( heavy lifting & moving) more it just depend on yourself are you just wanting to lift, get your sweat on with some cardio. Plus its dry indoors saves you out running in the rain, unless thats your thing, anywho see you all at some point for sone fitness fun🙌👍💪👌

Good Afternoon All,
Well thats anorher full week of training complete, absolutely phenominal effort from each and everyone of you who has managed to get in and get your goals set in.

Friday we had the partner workout of

10 min window to establish a maximum lift in the complex of
1- Power Clean
1- Hang Power Clean
2- Front Squat
1- Shoulder to Overhead.

Then 2 min rest, then into, for Time of

100- Wall Ball passes 9/6kg 10/9 ft
80- Box Overs 24/20
60- Russian KBS 28/20kg
50- Calorie Ski
40- G.T.O.H 50/35kg
30-TTB/40- Knee Crunch
20- Thruster50/35kg

So that was a nice fast paced workout after a nice complex.
Then Saturday we had The Hang Power Clean for the strength percentage followed by

For time
600m Run/Row/Ski
20- Power.Sn**ch 35/25kg
20- WBS 9/6kg 10/9ft
20- Floor Sweeper
400m- Run/Row/Ski
20- Clean & Jerk 60/40kg
20- Box Overs 24/20
20- TTB/Knee Crunch
200m Run/Row/ski
20- Deadlift 90/60jg
20- DB Push Press
20- Alternating Jack Knives

Then of course we had the Hyrox Training followed by thr Strongman this morning👍🙌👌💪

So tomorrow will be the last of the percentage work with our Strength block so if you have been keeping up with it 1 more week of the %.

So see you all tomorrow for some more fitness fun enjoy the rest of your Sunday😊👍🙌👌💪

Well it's Wednesday, mid way through the week,
Looks like we have been nominated for this years Ayrshire Retail business Awards, which is nice to recieve means we are doing something right.
So wondering who put us forward for this nomination?🤔

So on that note since it is Wednesday means that we also have the Back Squats and Bench Press for the Strength block. So if you are on this block try get yourselves in later to keep up the % work, as well as the awesome workout for afters.

So hopefully see some of you later on to get your sweat and lifts on😊👌👍💪

Good Afternoon Ladies & Grntlemen of the Bia Towers,
Well what a great start to your Saturday, we had the Hang Power Cleans for Strength followed by this wee beauty of a workout for Afters

3 Rounds of
21- W.B.S 9/6kg 10/9ft
20- DB Hang Power Sn**ch 22.5/15kg
15- D/B Box Step Overs 20 inch box
6- Sandbag over Shoulder 50/40/30kg
12- TTB/15- Knee Crunch
300m Run/Row/Ski or 0.5 mile Bike

Great effort from those of you who managed in.
Been a great week yesterday we had the partner E.2.O.T.2 which you all loved deep, deep down, really🤘
We have also had the Barbell Club, Endurancr, Triple C, plus loads more.
Hope you all enjoy the rest of your Saturday and we'll see you tomorrow for

10am- Hyrox Training
11am- Strongman
12pm- Open gym
See you at some point tomorrow👌👏💪

1 last thing we want to wish Fraser Gilfillan the best of Luck🍀 today and tomorrow competing in hos Strongman comp, go have a blast and give it your all buddy, we're all behind you cheering you on🤘👍💪

Good Morning Guys,
Happy Thursday to you all, weather hasn't been the greatest but thst hasn't stopped you getting in and achieving your goals.

It's been a phenominal start to the week with the new strength block % on Monday and yesterday, the accessory work tuesday as well as the Triple C, Endure and the new class of Bars & Bells.

There's always something here for whatever mood your in from Olly Lifting to cardio and everything inbetween. We're here to help toward a better version of you than yesterday👌💪👍💪

Also huge thanks to R.A.D for the Epic Community event they orgainised with Acid athletics for the workout and recieving these awesome R1 for the winner of this event. Well done to Cheryl Murchie, Chris Murchie & Reece Lee for being lucky enough to be now rocking the R.A.D's👌👍💪