Monday 10/27 OPENING DAY!

Bio Community Fitness West – Functional Fitness

If you are new plan to be at class 15 min prior to fill out waivers, or complete them online at biocfwest.wodify.com

FUNDAMENTALS WORK

Beginners skill work- Squats/Strict Press/Push Press

Weightlifting

Advanced athletes will complete the following lifts.

Front Squat (3×5)

Shoulder Press (3×3)

Metcon

Metcon (4 Rounds for time)

5 Burpees

10 Air Squats

20 Lunges

30 Jump Ropes