Monday 11/23

22
Nov

Monday 11/23

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- East 9am Class- OPEN Gym 10am-12pm
West- 9am Class- OPEN GYM 10am-12pm
Saturday- 8am East, 10am West Class

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

Warm-up

Kettlebell Warm Up (No Measure)

3 Rounds of:

:30 sec Run

:30 sec Row

:30 sec Air Squat

THEN

1 Round

10 NO Weight Turkish Get-ups

15 Weighted Sit Ups

15 No Arm Supermans

10 Single Arm KB Swings- each arm

10 Goblet Squats

10 HALO

10 Single Arm Push Press KB- each arm

FUNDAMENTALS WORK

Paused Front Squat (5×3 5 Second Hold at bottom)

Metcon

Metcon (Time)

4 Rounds:

21 Box Jumps (24″/20″)

18 Wall Ball Shots (20/14)

15 Kettlebell Swings (53/35)

12 Burpees