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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Dashan

I have been doing CrossFit now for almost a year. What got you into CrossFit? My desire to be a better dad and to get into better shape. I was gaining weight, watching my clothes become too small to wear and just being miserable with myself. I felt like something needed to...
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ANN K.

How long have you been doing CrossFit? I went about 3-4 times between Thanksgiving and New Year’s, but didn’t start coming regularly until January of this year (’15). What got you into CrossFit? My husband bought me a punch card.  I didn’t want to go – it seemed...
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Friday 10/2

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon Whatchamacalit (Time) 3 Rounds: 30 Hang Power Cleans (95/65) 30 Sit-Ups 30 Box Jumps (24/20) EXTRA CREDIT Back Squat (10 Min EMOM 1 Rep- Heavier Than Last week!) Metcon (9 Rounds for time)...
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Thursday 10/1 Open Gym

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit Come in and work on any skill that you need to focus on, or on any mobility that need to focus on!
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Wednesday 9/30

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 30: 9 Pull Ups 9 Thrusters, 165/115/115/75 9 HSPU 9 Power Cleans, 165/115/115/75 9 Chest to Bar Pull ups 9 Jerks, 165/115/115/75 9...
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Tuesday 9/29

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon Metcon (Time) 5 Rounds: 10 KB Snatches (70/53) 20 Calorie Row EXTRA CREDIT Metcon (No Measure) 5 Giant Sets of: 5 Weighted Strict Pull ups 5 Weighted Strict Dips 10 Back Rack Lunges,...
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Monday 9/28

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon Next week will be a deload week Metcon (Time) 7 Rounds: 11 Front Squats (135/95)(115/75) 10 Push Jerks (135/95)(115/75) EXTRA CREDIT Snatch Complex (5 x Snatch Pull + Snatch + OHS: Climbing)...
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Saturday 9/26

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit Come in and get a great workout before starting your weekend!
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Friday 9/25

BIO CrossFit East- KING GEORGE, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Metcon (Weight) 10 Min EMOM 1 Back SquatWeight should be more than 75% of Wed 1 rep! Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10 10 Power Snatch (Rx+105/75) (Rx 95/65)...
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Thursday 9/24 Open Gym

Bio CrossFit West- FREDERICKSBURG, BIO CrossFit East- KING GEORGE – CrossFit Come in and work on any skill that you need to focus on, or on any mobility that need to focus on!
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