Monday 11/20/17

Announcements

Thanksgiving Hours:
Thursday- CLOSED
Friday- 10am Class at both locations

11/24 BLACK FRIDAY SPECIAL ANNOUNCEMENT!- From 9:30am-11:30am
10 Class Punch Card Gift cards for $25! Give the gift of fitness at Bio Community Fitness to all your Friends!
-Both Locations- only 25 available at each location!
Pre Orders for Sweats due 11/27/17 email us with your order at BIOFunctional [email protected] . We will be doing pre orders only.
$45 Hoodie
$40 Pull Overs

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

Metcon (Time)

“Humpty Dumpty”

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

EXTRA CREDIT

Metcon (No Measure)

Ring Muscle-Ups

On the Minute x 10

Odd – 30% of Max Ring Muscle-ups

Even – 40 Double Unders

Back Squat

5 Reps @ 70%

5 Reps @ 73%

4 Reps @ 76%

4 Reps @ 79%

3 Reps @ 82%

3 Reps @ 82%