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
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
Metcon (AMRAP – Rounds and Reps)
2 Bar Muscle-ups
4 Strict Hanstand Push-ups
8 Dumbbell Hang Squat Cleans (50’s/35’s)
7 Chest to Bar Pull-ups
7 Dumbbell Push Press (50’s/35’s)
7 Dumbbell Hang Squat Cleans (50’s/35’s)
7 Dumbbell Push Press (35’s/25’s)
7 Dumbbell Front Squats (35’s/25’s)
Playing around with some higher skill movements in today’s workout. That being said, for athletes with no goals of competing in the sport of CrossFit, we will provide a similar option that will allow them to get a similar stimulus. If performing this version of the workout, athletes should be able to perform each station in 1 set, or 2 sets maximum.