WOD

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Weightlifting Metcon (5 Rounds for weight) 5 Sets Climbing in Weight:... Read More

Bio Community Fitness West- FREDERICKSBURG – Kettlebell Class First Official KettleBell Class at BIO! Let’s Get Strong! KettleBell Class Warm-Up (No Measure) 5 Turkish Get-Ups... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Metcon Metcon (Time) 500 Meter Row, 21 Dumbbell/KB Thrusters (50’s/35’s) 500... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Weightlifting Snatch (3×1 @ Heavy) We want everyone to work up... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Come in and get a great workout before starting your weekend,... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Reminder that Saturday we will be hosting the Capital Throwdown starting... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Come in and make up any workout you may have missed... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Weightlifting Pausing Clean Grip Deadlifts (5×2 Climbing) Pausing below the knee... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness FUNDAMENTALS WORK Ring Dips (Work Position Holds- 5×10 seconds this time)... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Capital Affiliate League Competition on Saturday (we will have normal class... Read More