Wednesday 10/14


Wednesday 10/14


This Halloween we will be hosting an in house Hallo-Wod Competition for BIO Members ONLY! Head to our facebook page and post whether you will be in attendance. If you find a partner Prior post saying whom you will be doing the workouts with! Awards will go to the Best Dressed!

Bio Community Fitness East- KING GEORGE, Bio Community Fitness West- FREDERICKSBURG – Functional Fitness


Metcon (Weight)

Every 2:00 for 10 Rounds:

1 Power Clean + 1 Squat Clean + 1 Front Squat
RX Plus- Do Snatch


Metcon (No Measure)

4 Rounds:

Minute 1 – 15 Abmat Sit-Ups

Minute 2 – 15 Banded Good Mornings

Minute 3 – 30 Second Overhead Squat Hold (45/35)

Power Clean

Squat Clean