Friday 5/18/18


Friday 5/18/18


5/26 Memorial Murph at WEST ONLY!! @ 8am!
Bring your own weighted vest and plenty of water. We will most likely be running 2 heats
BIO Vacation- Gym will be closed the week of Memorial day May 27th- June 2nd!
If you have any questions contact us at [email protected]

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

Boat Race (Time)

3 Rounds:

500 Meter Row

400 Meter Run

Rest 3:00 between rounds
A simple, but effective combination of running and rowing intervals today. Athletes will Row 500 Meters and Run 400 Meters, resting 3 minutes between each of the three rounds. Their score is the cumulative time (including rest) it takes them to complete the three rounds. If unable to run, complete one of the following:

3 Rounds: 1,000 Meter Row (Rest 3 Minutes Between Round)

28/20 Calorie Assault Bike


Metcon (No Measure)

1. Front Squat

2×2 @ 65%

2×2 @ 70%

2×2 @ 75%