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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 12/2/17

December 01, 2017

Announcements

November Commitment Club- 15 + classes

Caroline Connors- 22
Jim Bibens- 19
Jeff Smith- 18
Jenn Oaks- 18
Mel Bibens- 18
Mark Holt- 17
Sandy Elia- 17
Will German- 17
Cassie Hooghouse- 16
Dashan Turner- 16
Donna German- 16
Esteban Zanabria-16
Rob Bouy- 16

Great Job to EVERYONE this month, I know its tough with the holidays coming up!

For the Month of December the Prize for the Top Female and Male Participant will receive a FREE RPM Fitness Speed Rope!
Look for email with details!

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

Aderall (3 Rounds for reps)

0:00 – 10:00

1 Mile Run

Max Clean & Jerks (135/95) in time remaining

10:00 – 13:00

Rest

13:00 – 20:00

800 Meter Run

Max Power Snatch (115/80) in time remaining

20:00 – 23:00

Rest

23:00 – 27:00

400 Meter Run

Max Thrusters (95/65) in time remaining

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