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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 1/25

January 24, 2016

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

Email has been sent with the Following schedule for everyone:
There will be a workout posted for all to participate but it will not be a coaches run class. Coaches will be on hand to help explain the workout and get you set up if needed.
EAST
630am-745am Class
11:30am-2pm Open Gym
WEST
8am- 11am Open Gym

Weightlifting

Front Squat (5×5 )

Metcon

Metcon (Time)

“Harpoon”

21-15-9:

Deadlift (275/185)

Strict Ring Dips

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