Saturday 11/11/17 Thank you to all our Veterans!!


Saturday 11/11/17 Thank you to all our Veterans!!

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

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
Honoring a local hero on this Veteran’s Day. With a longer time domain today, we want athletes to pick a variation on the rope climb that they are already comfortable completing. Unfortunately, today does not line up well to spend a significant amount of time teaching. The goal is to make sure that athletes are warmed up and have the right loading and variation for them to get the best workout possible. Weight on the barbell should be something that they could cycle for 12-15 repetitions unbroken when fresh. If unable to run, complete one of the following:

2k Row

100/70 Calorie Assault Bike

This whole workout, as well as the run substitutions can be tailored to individual athletes. Looking to complete this in under 40 minutes. Each run substitution should take athletes anywhere between 7-10 minutes.