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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 1/6/17

January 05, 2017

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- King George – CrossFit

Congratulations to the following members for their dedication to their training! Being a part of the committed club is an honor and a testament to fitness gains. The more you’re at BIOCF, kicking “Barabara” and “DT’s” butt, the closer you are to your goals! To be a part of the committed club, you must sign in and WOD at BIOCF , 15 times or more in one month. Many of you were one visit short! In January lets start the year off right, let’s DOUBLE December’s attendance!

Barry Weaver- 26
Leira Carreon- 19
Sandy Elia-19
Rodney Harvey- 18
Ann Krannitz- 17
Jennifer Rose- 16
Melanie Bibens- 15
Nikki Basham- 15

Metcon

Hang Loose (Time)

30 Hang Squat Cleans (95/65#)

30 Handstand Push-ups

30 Thrusters (95/65#)

30 Box Jumps (24/20#)

30 Overhead Squats (95/65#)

30 C2B Pull-ups

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