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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/12/18

December 11, 2018

Announcements

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

Weightlifting

Power Snatch (Heavy Set of 5)

Metcon

Metcon (Time)

3 Rounds:

10 Power Snatches (115/80)

20 Box Jump Overs (24/20)

30 Wallballs (20/14)

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