Tuesday 12/26


Tuesday 12/26


***Holiday Schedule***
January 1st- Closed

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

Open gym from 8am-11am

Metcon (Time)


Wallballs (20/14)

Sumo Deadlift High Pulls (75/55)

Box Jumps (24/20)

Push Presses (75/55)

Calorie Row
This workout includes the same order and movements from the benchmark workout “Fight Gone Bad”. In this version, the reps are set instead of the time and the rest period is taken out. The weight on the barbell should be light, something that athletes could complete 25+ repetitions unbroken when fresh. Using one barbell with one weight for both movements today.


Metcon (No Measure)

Power Snatch

3-Position Power (High Hang, Knee, Floor)

1 Set @ 65%

1 Set @ 70%

3 Sets @ 75%