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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 11/8/18

November 07, 2018

Announcements

Gymnastics Workshop- Saturday 11/10- 9:30am-12pm $35 Open to all levels!

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms

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

Weightlifting

Pausing Power Clean

Build to Heavy Double. 2 Second Pause at the Knee.

Metcon

Metcon (No Measure)

NOT FOR TIME:

100M Lunge

200M Sled Push-Tough wght

20 Weighted Pull Ups

200M Farmers Carry

100m Overhead Dumbell Carry

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