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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 9/1/17- 6pm @ East CANCELLED

August 31, 2017

Announcements

August Commitment Club- TOP 3 WIN ROGUE WRIST WRAPS!!

BRAD WILLIAMS- 25
WILL GERMAN- 24
JESSICA MILLER-23
Cassie Hooghouse- 22
Jeff Smith- 21
Dashan Turner- 19
Victor Gonzalez- 18
Barry Weaver- 18
Jacob Keller- 18
Caroline Conners- 18
Melissa Lindsay- 18
Mark Holt- 17
Sandy Elia- 17
Rodney Harvey- 17
Brittani Bohn- 17
Jay Downey- 16
Joe Weins- 16
Steve Cameli- 16
Veronica Gutierrez- 16
Michael Bowen- 15
Nikki Basham- 15
David Luck- 15
Elizabeth San Soucie- 15
Josh Clements-15
Manny Ramirez- 15

GREAT JOB to everyone this month, lets carry this momentum into next month!
If your interested in getting a pair of Rogue Wrist Wraps let us know by next Wednesday and we will order you a pair!

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

Metcon (Time)

For Time:

800 Meter Run

30/21 Calorie Row

25 Burpees

20 Clean & Jerks (115/80)

EXTRA CREDIT

Warm-up (No Measure)

1. Power Clean + Power Jerk

60%/3

70%/3

(75%/3)2

2. Clean Grip Dead Lift

(85%/5)5

*3 second pause in power position

3. Front Squat

Work to a Heavy Single

About the Author

Leave a Reply

*

captcha

Please enter the CAPTCHA text