Once again we will be having our Black Friday Special 11/28, $115 dollar gift certificates for ONLY 20 Dollars. ONLY 15 available per location on Black Friday ONLY! They will be available from 10am-12pm only!
BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit
NO 6PM CrossFit
West- 6pm will be foundation training!
Squat Clean (5-1-5-1-5-1)
5 Deadlifts – 1 squat Clean- 5 Deadlifts(Heavier)- 1 squat clean…
Metcon (No Measure)
Minute 1 – :40s Abmat Sit-Ups
Minute 2 – :40s Banded Good Mornings
Minute 3 – :40s Hallow Rock Hold
Minute 4 – :40s Superman Hold