Thursday 9/14/17


Thursday 9/14/17


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

Metcon (Time)


Strict Ring Dips

Strict Pull-Ups

200 Meter Run Following Each Round
Working the combination of strict gymnastics and mono-structural cardio in “Pump House.” Want athletes completing a challenging, yet appropriate stimulus for them on the gymnastics. Should be a movement that they could get at least 9+ repetitions of each unbroken when fresh. While going strict on the ring dips is still a much more controlled movement than kipping, athletes with no goals of competing in the sport of Functional Fitness perform a stationary dip on a bar or dumbbells on a box will still get them a great workout while minimizing some risk. If not running, perform a 250 Meter Row,Assault 15/10