Friday 11/20

19
Nov

Friday 11/20

Announcements

Once again we will be having our Black Friday Special 11/28, $115 dollar gift certificates for ONLY 20 Dollars. ONLY 15 available per location on Black Friday ONLY! They will be available from 10am-12pm only!
Thanksgiving Week Schedule
Wednesday 11/25- NO 6pm Class
Thanksgiving 11/26- CLOSED
Friday 11/27- OPEN GYM from 10am-1pm
Saturday- 8am East, 10am West Class

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit

REMINDER: Jose from Stretch Moves will be at West this Saturday, there are still a spot or two open email us if youd like to take one of those spots!

Metcon

Metcon (No Measure)

“Onesies”

Choose ONE test from each category:

Squat Test

1-Rep Max Front Squat

1-Rep Max Back Squat

1-Rep Max Overhead Squat

Gymnastics Test

Max Pull-Ups

Max Weighted Pull-Up

Max Muscle-Ups

Max Strict Handstand Pushups

Conditioning Test

2:00 Air Bike for Max Calories

500 Meter Row
Example: Max does 1 Rep Back Squat, Max Pull ups(Unbroken), 2min on assault bike.

Weightlifting

Front Squat (1 rep)

Back Squat (1 rep)

Overhead Squat (1 rep)

Gymnastics

Pull-ups (Max Rep)

Weighted Pull ups (Max Weight)

Muscle-ups (max rep)

Strict HSPU (max rep)

no kip

Conditioning

500m Row (Time)

Max Effort 500m Row

2 Min Assault Bike Test (Calories)

Max Calories