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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 8/11/17

August 10, 2017

Announcements

July Commitment Club!!
Brad Williams- 22
Cassie Hooghouse- 21
Cynthia Chance- 18
Melanie Bibens-17
Caroline Connors- 17
Nikki Basham- 16
Mary Alexander-16
Dave Fedorchak- 15
David Luck- 15
Elizabeth San Soucie- 15
Jacob Chance- 15
Jacob Keller- 15
Jeff Smith- 15

Great job to everyone, lets try and get even more people in this month!
– 15 Classes in a month. make sure to sign in!
– AUGUST Commitment Club TOP 3 will receive a FREE pair of Rogue Wrist Wraps!!!

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

The Good Life (Time)

3 Rounds:

500 Meter Row

12 Burpees

21 Box Jumps (24/20)

EXTRA CREDIT

Metcon (No Measure)

1. Clean and Jerk

70%/2

75%/2

80%/2

85%/1

90%/1

95%/1

2. Clean Pull

(110%/2)4

3. Front Squat

(85%/4)5

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