Wednesday 11/15/17

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!

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

Metcon (3 Rounds for reps)

Teams of 3:

AMRAP 7

50 Push Press (135/95)

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7

50 Front Squats (135/95)

50 Front Squats (155/105)

AMRAP Front Squats (185/135)

rest 3 minutes

AMRAP 7

50 Hang Power Cleans (135/95)

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)
Working in teams of 3 for this barbell only workout. Barbell weights should be something that athletes could perform 21, 15, and 12 reps unbroken respectively when fresh. It is ok if teams have multiple bars in order to accommodate differences in athletes. Score is total reps at final bar for each movement.