Friday 10/13/17 BIO West Gymnastics seminar 4pm-7pm


Friday 10/13/17 BIO West Gymnastics seminar 4pm-7pm


September Commitment Club- (15 or more classes attended)

Caroline Connors-22
Esteban Zanabria-19
Will German-19
Jeff Smith-18
James Bibens-18
Jenn Oaks-18
Shawn “Gainz” Gibbins-17
RODNEY Harvey-17
Michael Bowen-17
Melanie Bibens-17
Mary Alexander-16
Victor Gonzalez-16
Dathan Byrd-16
Dashan Turner-16
Cassie Hooghouse-16
Steve Cameli-15
Melissa Lindsay-15
John Chance-15
Brittany Bohn-15
Ann Krannitz-15

Super Proud of everyone of our BIO Community, I love seeing new names to the commitment club and seeing all the progress thats being made day in and day out! Keep up the great work everyone! Lets make the list longer each month!
-Coach Max

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

Skill Work

Metcon (No Measure)

Wall Squat


Metcon (Time)

3 Rounds:

75 Double Unders

50 Air Squats

15 Power Cleans (135/95)
Beginning the day with some skill work in “Wall Squats” or “Squat Therapy” as it is often called. This is a great assessment of athletes squat mechanics and can work to improve points of performance in the air squats in today’s workout and beyond. In “Double or Nothing”, looking to choose a weight on the barbell that athletes could complete in 1-3 sets per round. Should be a load that they can cycle for a repetitions within the workout.


Metcon (No Measure)