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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 3/20/19- First Day of Spring

Announcements ANNOUNCEMENTS: BIO Friday Night Lights @ BIO West- Friday 3/22/19- 5:30pm Start Time- OPEN TO ALL BIO Happy Hour @ Sunken Well- Saturday 3/30/19 4-6pm- Members Only BIO/DragonFly Yoga- @ Dragonfly Studio Sunday 3/31/19 10am-11am- $10 OPEN TO ALL BIO CrossFit East-...
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Tuesday 3/19/19

Announcements ANNOUNCEMENTS: BIO Friday Night Lights @ BIO West- Friday 3/22/19- 5:30pm Start Time- OPEN TO ALL BIO Happy Hour @ Sunken Well- Saturday 3/30/19 4-6pm- Members Only BIO/DragonFly Yoga- @ Dragonfly Studio Sunday 3/31/19 10am-11am- $10 OPEN TO ALL BIO CrossFit East-...
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3/18/19 Monday

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 12: 9 Burpee Pull-ups 18 Alternating Dumbbell Snatch (50/35) 27 AbMat Sit-ups Open Redo CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3...
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Saturday 3/16/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 7 Squat Clean Thrusters (115/80) 200 Meter Run
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Friday 3/15/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit 19.4 Theme 80s CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar...
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Thursday 3/14/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 4 Rounds NOT for Time 20 Sit ups 10 Push Ups 1 Min of GOAT 1 Min of GOAT“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders,...
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Wednesday 3/13/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Back Squat (Heavy set of 5) Metcon Jacquelyn (Time) For Time: 1000 Meter Row 50 Wallballs (20/14) 30 Toes to Bar
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Tuesday 3/12/19

Announcements February Commitment Club: Nikki Basham-22 Nicole Cameli-20 Amanda Lloyd-19 Shanice Proctor-17 Ivan Martinez- 17 Jessica McDonald-17 Thomas McCloskey-16 Virginia Melson-16 Jubilee Vera-16 Meaux Dunbar-15 Courtney Brayman- 15 Great job to everyone on this short month!...
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Monday 3/11/19

Announcements February Commitment Club: Nikki Basham-22 Nicole Cameli-20 Amanda Lloyd-19 Shanice Proctor-17 Ivan Martinez- 17 Jessica McDonald-17 Thomas McCloskey-16 Virginia Melson-16 Jubilee Vera-16 Meaux Dunbar-15 Courtney Brayman- 15 Great job to everyone on this short month!...
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Saturday 3/9/19

Announcements February Commitment Club: Nikki Basham-22 Nicole Cameli-20 Amanda Lloyd-19 Shanice Proctor-17 Ivan Martinez- 17 Jessica McDonald-17 Thomas McCloskey-16 Virginia Melson-16 Jubilee Vera-16 Meaux Dunbar-15 Courtney Brayman- 15 Great job to everyone on this short month!...
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