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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 12/19/18

December 18, 2018

Announcements

2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms
Dec. 24th: Open Gym @ West 8am – 11am
Dec. 25th: Closed
Dec. 26th: Open Gym @ West 8am – 11am
Open Gym @ East 4-6pm
Happy Holidays!!!

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

Weightlifting

Overhead Squat (Build to Heavy 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

5 Strict Handstand Push-ups

10 Overhead Squats (95/65)

15 Deadlifts (95/65)

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