14
Oct
Monday 10/15/18
Announcements
BEER MILE- REGISTRATION FORMS AT GYM
SATURDAY OCTOBER 20th- 10am
$20 suggested donation
Gymnastics Seminar
SATURDAY NOVEMBER 10th- 9:30am-12pm
Marathon Row Fundraiser
SATURDAY DECEMBER 29th- 7am-10pm
Bio Community Fitness East- King George, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness
Metcon (AMRAP – Rounds and Reps)
AMRAP 15
60 Double Unders
20/15 Cal Assault Bike
10 Push Jerks 165/110
EXTRA CREDIT
Metcon (No Measure)
5 rounds NFT-
:30 wall Sit
10 Tempo Push Ups- 2 count down
30 DU
Rest :60sec btw rounds