Thursday 11/16/17

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 (AMRAP – Reps)

AMRAP 18:

3 Kettlebells Swings (53/35)

3 Box Jump Overs (24/20)

200m Run

6 Kettlebells Swings (53/35)

6 Box Jump Overs (24/20)

200m Run

9 Kettlebells Swings (53/35)

9 Box Jump Overs (24/20)

200m Run

…

Climbing by 3’s until cap.
In this longer AMRAP, looking to choose a weight on the kettlebell that athletes could do the set of 18 unbroken with during the workout. There is no need stand to full extension on the box jump overs. If unable to run, complete one of the following:

250 Meter Row

14/10 Calorie Assault Bike