Saturday 11/25/17 9am class


Saturday 11/25/17 9am class


Pre Orders for Sweats due 11/27/17 (tonight l 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 (AMRAP – Reps)

5 Rounds:

AMRAP 1:00 at each station:

Wall Balls (20/14)

Dumbbell Snatch (50/35)

Calorie Bike

Rest 1:00 between rounds
Choosing a weight on the dumbbell that athletes could cycle at least 20 alternating repetitions unbroken when fresh. Similar to “Fight Gone Bad” style, you can stagger individuals at different stations if limited on equipment. No rest between stations, rest 1 minute between rounds. Write down score following each round, keeping a running count for the three movements. Score is total repetitions across the five rounds.