WOD

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Kettlebell Class Warm Up 3 Rounds: 10 swings 10 prying GSQ 5 +... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Weightlifting Pause Overhead Squat (5×2) minimum 3 sec at bottom Metcon... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Reminder WEST: Kettlebell Class Moved to 8:30am! Weightlifting Deadlift (3,3,3,3,3) Metcon... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness If you would like to redo 16.5 you may do so... Read More

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Functional Fitness Great job to everyone yesterday, you all showed such great heart... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Metcon Functional Fitness Games Open 14.5 and 16.5 (Time) For Time:... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Coach Deb is sick so kb class will be cancelled until... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Weightlifting Power Snatch (Build to Heavy set of 2) Metcon Metcon... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Skill Work Ring Dips (Position Work 5 Seconds top and Bottom... Read More

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness Metcon Metcon (Weight) 10 Min EMOM 3 Back Squats – Moderate... Read More