WOD

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness 1: Back Squat (10′ EMOM – 1 Back Squat Across) 2:... Read More

Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Come in and work on any skill that you need to focus on, or on any mobility... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Metcon Metcon (3 Rounds for reps) Team of 3 In teams... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 2 Overhead... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Weightlifting Back Squat (1×10) Metcon Metcon (Time) Row 1K 30 DL(225/155)... 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!!

Metcon “Whatchamacalit” 3 Rounds: 30 Hang Power Cleans (95/65) 30 Sit-Ups 30 Box Jumps (24/20)   Extra Credit 1) Squat 10 Min EMOM- 1 Back Squat... Read More

Come in and make up any workout you may have missed, 5pm YOGA! REMINDER: YOGA Class time is for Yoga ONLY! Please be respectful of... Read More

Metcon Teams of 2, AMRAP 30: 9 Pull Ups 9 Thrusters, 165/115/115/75 9 HSPU 9 Power Cleans, 165/115/115/75 9 Chest to Bar Pull ups 9... Read More

Metcon 5 Rounds: 10 KB Snatches (70/53) 20 Calorie Row EXTRA CREDIT 5 Giant Sets of: 5 Weighted Strict Pull ups 5 Weighted Strict Dips... Read More