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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 12/13/18

December 12, 2018


2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms
Congrats to our November Commitment Club:

Meaux Dunbar- 20
Jessica McDonald-20
Donna German-20
Pat Kiefer-20
Sandy Elia-18
Shanice Proctor-17
Jay Downey-17
Virginia Melson-16
Nikki Basham- 16
LeighAnna Cunningham-16
Brittani Bohn-15

Lets see if we can add to those numbers this month! Great Job everyone!

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

Metcon (Weight)

6 Rounds, Not For Time

20/14 Calorie Row

40 Double Unders

5-5-4-4-3-3 Hang Squat Cleans

Climb in weight on the hang squat clean. Score is heaviest weight.

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