Wednesday- Normal Schedule

Announcements

***Holiday Schedule***
January 1st- Closed

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

Normal schedule

Weightlifting

3 position Squat Clean (Heavy Complex)

mid-thigh, knee level, and the floor

Metcon

Metcon (Time)

3 Rounds:

15 Chest to Bar Pull-Ups

12 Lateral Barbell Burpees

9 Squat Cleans (135/95)