WOD

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Weightlifting Squat Clean (6 Min EMOM- 2 Squat Cleans- 60% of... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Metcon Metcon (Time) 5 Rounds: 500 Meter Row 15 Burpees 10... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Final Week of Squat Cycle Weightlifting Back Squat (5×5 @90% of... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Thrifty Prom TOMORROW Dinner at Capital Ale at 6pm Dance/Drinks @... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Weightlifting Deadlift (5×5 @ 75%) Metcon Metcon (Time) On the Minute... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Thrifty prom this Saturday, ask coaches for details! Weightlifting Metcon (Time)... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Mobility Hamstring mash with lacrosse ball (1:00 each hamstring) Start high... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Weightlifting Snatch (10 min EMOM 1 rep per minute) Back Squat... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Last day to order the new summer shirts!!!! Tell the coach... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Kettlebell Class Kettlebell Class 3 Rounds: 10 Swings 10 Prying Goblet Squats 5... Read More