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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 12/11/18

December 10, 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 (AMRAP – Rounds and Reps)


50 AbMat Sit-ups

40/30 Calorie Assault Bike

30 Chest to Bar Pull-ups

20 Slam Over The Shoulder (30/20)

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