Monday 10/9/17

Announcements

Thursday 10/12/17- BIO King George Gymnastic Seminar- Free to members/ $5 drop ins
4pm-Toes to Bar
5pm-Kipping Pull ups
6pm- Muscle Ups

Friday 10/13/17- BIO WEST Gymnastic Seminar- Free to members/ $5 drop ins
4pm-Toes to Bar
5pm-Kipping Pull ups
6pm- Muscle Ups

Saturday 10/14/17- CLOSED- Battle of the Ages at CF Rappahanok- Come cheer on all our participants!

Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness

Fight Gone Bad (AMRAP – Reps)

3 Rounds for max reps

1:00 Wall Balls, 20/14

1:00 SDHP, 75/55

1:00 BJ, 20

1:00 Push Press, 75/55

1:00 Row for calories

1:00 Rest

EXTRA CREDIT

Metcon (No Measure)

Squat Snatch

On the Minute x 12 (3 Rounds)

Minute 1 – 2 Reps @ 70%

Minute 2 – 2 Reps @ 73%

Minute 3 – 2 Rep @ 76%

Minute 4 – Rest