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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 4/4/17

April 03, 2017

Announcements

March Commitment Club you all have a “Get out of Burpees Free” pass! You can use it once during any class in April and get out of ALL Burpees for that day! (They will be replaced with something else, of coaches choice)

Sarah Qasmi- 19
Cassie Hooghouse-18
Jennifer Oaks- 18
Brian Priester- 17
Virginia Melson- 17
Jennifer Leinberger-17
Alan Melson-17
Jim Bibens-16
Cynthia Chance-16
John Chance-16
Breana Priester-16
Sandy Elia-16
Nikki Basham-16
Niki Bernardes-16
Mary Alexander-16
John Chance-15
Marilyn Fisher-15
Iliana Chavarria-15
David Luck-15

Great Job to Everyone who made the club this month, and use your passes wisely 🙂

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

Metcon (Time)

3 Rounds:

50 Double-unders/ 50 Singles

20 Wallballs (20/14#)



400m Run



2 Rounds:

50 Double-unders/50 Singles

20 Wallballs (20/14#)



200m Run



1 Round:

50 Double-unders/50 Singles

20 Wallballs (20/14#)



100m Run

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