9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday – 9/15

1. Strength Front Squat + Push Press + Split Jerk a. Work up to a heavy single of the above complex b. Then perform 3×2@85-95% of the above complex without the push press (Front Squat + Split Jerk) One rep is one front squat into push press into split jerk.  The doubles will...
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Monday – 9/14

1. Strength Deadlift – No Bounce! 1×5@5 to 10 pounds above test week Again, this is a controlled effort so don’t use momentum to help with the set.  Drive with the legs and maintain control throughout the lift (including the last rep returning it to the ground)...
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Sunday – 9/13

Rest Day!    Get out of the gym and enjoy this awesome weather!
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Saturday – 9/12

Come and get a workout in on David’s second-to-last Saturday!  Or just say, “hi!”  The more people, the merrier and funner (funner?) time will be had by all!
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Friday – 9/11- A Day That will live in Infamy!

Take a moment to think of the over 2 thousand people who lost their lives on this day 14 years ago… 1. Strength Turkish Get-up Work up to a heavy single ON EACH SIDE This shouldn’t take longer than 15 minutes.   2. MetCon 21 – 15 – 9 Pull-ups Burpees...
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Thursday – 9/10

OPEN GYM!  Come in with an idea of what you want to work on and/or see the below for suggested work! Yoga @ 5PM for $5.  There will not be regular class offered at this time (nor will there be other Open Gym-ing =) ).  Show up and get bendy!  Wait…   1. Strength Option...
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Wednesday – 9/9

1. Strength 5 x Max Effort Push-ups Try and beat at least 2 of your sets from the last time we did this (Tuesday 8/4/2015). This can be in either number (reps performed) or overall technique (if you dolphin’d them last time but do strict this time instead).  Dig deep and...
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Tuesday – 9/8

1. Strength Squat Clean 10 min EMOM – 2@70-80% If you’re relatively new to squat cleans, I would like for you to front squat instead. The rest of the minute can be spent practicing clean technique-work.  If you’re feeling particularly feisty, jerk the last rep...
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Monday – 9/7

Happy Labor Day! Do something laborious.  Or, I guess…non-laborious?  Whatever people do on Labor Day–do it!!   1. Strength Deadlift – No bounce! 1×5@90% of last week’s 5RM This deadlift work is designed to help everyone understand how to utilize...
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Labor Day Hours

Monday BIO will have group classes at 9 and 10 in the AM.  Everyone enjoy your time off!
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