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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 9/25/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Congrats to Donna German, you are an Ironman!!! Metcon (AMRAP – Rounds and Reps) AMRAP 18: 12 Calorie Row/Assault Bike 15 Wall Balls (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to...
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Friday 9/22/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Power Clean (Heavy Single) Metcon Metcon (Time) For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 21 Lateral Barbell BurpeesAnother strength biased day followed by a conditioning piece....
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Thursday 9/21/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet...
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Weightlifting Wednesday 9/20/17-

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Paused Front Squat (Building to heavy 1 Rep) 3 second pause at bottom Front Squat (Building to heavy single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 8: 15 Abmat Sit-Ups 30 Double...
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Tuesday 9/19/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for calories) AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 rounds: 12 Deadlifts...
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Monday 9/18/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) AMRAP 15: 55 Power Snatches (95/65) 55 Pull-Ups 55 Calorie Row 55 Handstand Push-ups EXTRA CREDIT Metcon (No Measure) 1. Snatch On the Minute x 8: Hang Power Snatch +...
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Saturday 9/16/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Come workout at 9am and then stay after or head to BIO West to take part in the Beer Mile!~
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Friday 9/15/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Blitzen (Time) 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)Picking a weight on the barbell that athletes could complete 20+ repetitions unbroken when completely fresh. If unable to row,...
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Thursday 9/14/17

Announcements Saturday BEER MILE @ 11AM- $20 Registration starts at 1015AM Raffle tickets $3 two for $5, BIO Shirts for sale $15 BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 15-12-9-6-3: Strict Ring Dips Strict Pull-Ups 200...
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Wednesday 9/13/17

Announcements Saturday BEER MILE @ 11AM- $20 Registration starts at 1015AM Raffle tickets $3 two for $5, BIO Shirts for sale $15 BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) EMOM 10 0:00 – 5:00: 3 Pausing Snatch Deadlifts...
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