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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 5/9

Team WOD Come in and get a great workout in before starting your weekend!
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Friday 5/8

Strength Back Squat- Mod/Heavy 3×3 Metcon 3 rounds for time of: 25-calorie row 16 pull-ups/(RX + Chest to Bar Pull Ups) 9 handstand push-ups  
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Thursday 5/7 5pm Mobility/5:30pm Yoga

Come in and make up a workout you may have missed or work on some mobility at our 5pm mobility class!
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Wedneday 5/6

Strength Back Squat (5×3) No More than 70% Metcon 18 Min AMRAP- Partner Workout 15 Wall Balls 100 M Weighted Run 200 M ROW – Rest while Partner Works – If no Partner Rest 1:1
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Tuesday 5/5

Weightlifting Squat Clean (Build to Heavy 1) Metcon 5 RFT: 5 Burpee Box Jumps, 20″ 15 OHS, 75/55 50 DU/ 100 Single Unders
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Monday 5/4 M/W 10am removed from schedule

Due to the decline in members at our 10am class we will be removing it from the schedule for the time being. Skill Turkish Get ups Build to a heavy 1 on each side Metcon “Helen” 3 Rounds for Time 400 M Run 21 KB Swings 12 Pull Ups
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Saturday 5/2 Cancelled!

Due to the Weightlifting seminar going on at BIO West Class will be Cancelled for today! You can still register at location, so make your way to BIO West at 9am and perfect your Lifting skills!
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Friday 5/1

Register for the weightlifting seminar today! http://www.thestrengthagenda.com/bio-west-crossfit-weightlifting-camp/ Strength Back Squat 3×5- Across Metcon 5 Rounds of Cindy 20 Squat Cleans, 115/95 Round of Cindy- 5 pull ups/10 push ups/ 15 air squats
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Weightlifting Seminar this Saturday @ BIO West! 8:30am Class Cancelled

This Saturday we are having the Olympic Weightlifting Seminar at BIO West with Tom Sroka! Make sure you register NOW! If you are having trouble getting the movements down this is the perfect chance to learn from the best! REGISTER NOW!!...
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Thursday 4/30 OPEN GYM- Yoga at 6pm!

Come in and make up any workouts you may have missed or work on Mobility! Reminder: Yoga at 6pm
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