Monday 9/11/17- Day of Remembrance

Announcements

Saturday BEER MILE @ 11AM- $20
Registration starts at 1015AM
Raffle tickets $3 two for $5, BIO Shirts for sale $15

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

Always Remembered (Time)

Teams of 2:

2001 Meter Row “Buy-In”

4 rounds:

9 Rope Climbs

11 Bear Complexes (135/95)

2977 Meter Row “Cash-Out”

One athlete working at a time. Partition as needed.
9/11 Memorial workout that is done annually at BIOCF to honor those who lost their lives 16 years ago. One partner working at a time, breaking up work as they see fit. Want to choose a weight for the Bear Complexes that athletes could complete 15+ Push Press unbroken when completely fresh. With a long time domain, main priorities from the onset are making sure teams get fairly warm and pick a proper weight on the barbell and variation on the rope climbs