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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 12/23

Strength Clean & Jerk- Build up to… 1×90% 2×85% Metcon 21,15,9,6,3 Wall Balls Pull Ups Slam Balls  
READ MORE

Monday 12/22

Strength 20 Rep Max Back Squats Metcon For Time 20 Burpees 20 Air Squats 20 KB Swings 20 KB Lunges (Total) 20 Push Ups 20 Sit Ups
READ MORE

Reminder: Slim Down Saturday Tomorrow at 10:30am

NEW TO BIO CROSSFIT: SLIM DOWN SATURDAYS For those of you who aren’t quite ready for CrossFit we are offering a NEW program, Slim Down Saturday! Be ready to learn new things, get ready for the Holidays and New Year, and have fun while doing it with others! Dates: ...
READ MORE

Friday 12/19- Reminder- Saturday Wod at BIO West 8am!

Strength Front Squat- 30 sec hold at Rock Bottom! 6×2 Metcon 21-15-9 Dead Lifts, 215/165 Box Jumps, 30/24
READ MORE

Thursday 12/18 OPEN GYM- Saturday WOD will be at BIO West!

Come in and work on any movement/workout you may have missed! This is a great time to work on Mobility!
READ MORE

Holiday Schedule!

If I do not mention the day it is normal schedule! Email us with questions/concerns at BIOCROSSFIT@Gmail.com ASAP!   Wednesday 24th Christmas EVE- 8am ONLY Thursday 25th Christmas Day- CLOSED Friday 26th- 10am ONLY Saturday 27th- NORMAL Schedule Monday 29th- 8am/4pm Tuesday...
READ MORE

Wednesday 12/17- Saturday WOD will be at BIO West!

This Saturday we will be merging with our sister gym BIO West and having our group workout there! If you have any questions contact us at BIOCROSSFIT@gmail.com Metcon Cindy 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats Scale Pull Ups/ Push ups as needed Strength 3-Sec...
READ MORE

Tuesday 12/16

Metcon For time: 20-10-5-10-20 reps of: KBS, 53/35 Box Jumps, 24/20″ 100m Run after ever round. Strength Strict Press 3×5 (3 heavy sets of 5)
READ MORE

Monday 12/15

Metcon For time: 100 Double unders 10 C2B Pull Ups 20 Squat Clean Thrusters, 115/75 10 C2B Pull Ups 100 Double unders Double the Jump ropes if doing singles Strength Back Squat- No lighter than 70% 3×2
READ MORE