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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 8/12/17

August 11, 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

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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