Thursday 11/8/18

Announcements

Gymnastics Workshop- Saturday 11/10- 9:30am-12pm $35 Open to all levels!

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms

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

Weightlifting

Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.

Metcon

Metcon (No Measure)

NOT FOR TIME:

100M Lunge

200M Sled Push-Tough wght

20 Weighted Pull Ups

200M Farmers Carry

100m Overhead Dumbell Carry