Wednesday

17
Nov

Wednesday

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

Weightlifting

3-Position Power Snatch (Weight)

Build to a Heavy Set of 1 Power Snatch at each position:

High Hang

Knee-Level

Floor
Scaled= Cleans

Metcon (Weight)

7 Min EMOM

3 Squat Snatches (~85% of Todays Lift)