Thursday 9/3 OPEN GYM

Bio Community Fitness West – Functional Fitness

Saturday’s Class Will be at 9am!

Labor Day Monday- 2 Classes 9:30am and 10:30am!

EXTRA CREDIT

General Warm Up (No Measure)

GENERAL Warm up:

1-3 rounds not of:

30-60 second Row

30-60 second Bike

30-60 second Run

Followed by:

15 GHDSU

15 Hip Extensions

10 Strict Pull ups

10 Push ups or Strict Ring Dips

10 Reverse Lunge Reach (alternating Samson Stretch)

10 PVC Pass Throughs

10 PVC OHS or Wall Facing Squats

10-20 Band Pull Aparts

Metcon (No Measure)

Come in and make up a workout you may have missed or one that you want to work on!