Monday 12/13- Happy 9 Years BIO CF!

Bio Community Fitness- FREDERICKSBURG, BIO Community Fitness- King George – Group Class

It is truly remarkable that BIO has been open for 9 years and we are starting our 10th year. I cannot thank all the current/past and future members and coaches that have brought us to this point.
You all are rockstars, heres to another great year of creating a better tomorrow!

Gymnastics

Strict Pull Ups (10 rounds- every :90: Descending Reps- See notes)

set 1- 10 reps

set 2- 9 reps

set 3- 8 reps

set 4- 7 reps

etc.

Metcon

Metcon (AMRAP – Reps)

10 Min AMRAP:

Deadlifts (135/95)*

*Top of every Min Complete 6 Burpees