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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 1/22/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 50-40-30-20-10: Double Unders AbMat Sit-ups Directly Into… 5-10-15-20-25: Kettlebell Swings (53/35) Wallballs (20/14) EXTRA CREDIT Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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MLK DAY 1/21/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit 930am-4/5/6pm classes only Weightlifting Push Jerk (Heavy 3 rep) Metcon Go Fish (Time) For Time: 1,000 Meter Row Directly Into… 3 Rounds: 21 Deadlifts (135/95) 15 Lateral Barbell Burpees 9...
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Saturday 1/19/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 5 Rounds (On the 5:00): 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-ups 15/10...
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Friday 1/18/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Sea Legs (Time) 3 Rounds: 500 Meter Row 12 Front Squats (155/105) 21 Box Jump Overs (24/20)
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Thursday 1/17/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Shoulder Press (Heavy 5 Rep) Shoulder Press (Heavy 3 rep) Shoulder Press (Heavy 1 rep) Metcon Metcon (No Measure) Accumulate 50 of each: Strict Toes 2 Bar Dumbell Strict press...
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Wednesday 1/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 50 Wallballs 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35 Wallballs 9 Deadlifts (225/155) 9 Lateral Barbell...
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Tuesday 1/15/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 3 Rounds: 21/15 Calorie Assault Bike 21 Pull-ups Directly Into… 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80)
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Monday 1/14/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row
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Saturday 1/12/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) 100/75 Calorie Assault Bike 2...
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Friday 1/11/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Fight Gone Bad (AMRAP – Reps) 3 Rounds for max reps 1:00 Wall Balls, 20/14 1:00 SDHP, 75/55 1:00 BJ, 20 1:00 Push Press, 75/55 1:00 Row for calories 1:00 Rest
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