WOD

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Invite A Friend To Check Us Out!
8
Dec

Saturday 12/8

Partner Day Saturday workouts will usually incorporate working with a partner or either a team, doing so will help you get to know everyone and...
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7
Dec

Friday 12/7

Fundamentals: Power clean Strength- Power Clean Work to 3 rep max 3,3,3,3,3 TABATA Double Unders Kettle Bell Swings Burpee’s
6
Dec

Thursday 12/6

Strength- Strict Press Work up to your 3 rep max for Strict Press 5,3,3,3,3 12 min AMRAP 10 Push Press 105/75 10 Ring Dips 200...
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5
Dec

Wednesday 12/5

Fundamentals- pull ups, deadlifts Pull to Push 5 rounds for Time 12 Pull ups 12 Dead lifts 135/115 12 Push Ups
4
Dec

Tuesday 12/4

Fundamentals work: air squat, front squat Front Squat  Build up to 2 rep max 2,2,2,2,2 -Metcon- 21, 15, 9 Front squat (115/85) Abmat Sit ups
1
Jan

Kettlebell Clas 2/11/16

Bio Community Fitness West- FREDERICKSBURG, Bio Community Fitness East- KING GEORGE – Kettlebell Class Warm Up Progressive Get Ups with light weight: 3 – Standing>Lunge...
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