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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 1/6

SKILL WORK Kipping Pull Up/Muscle Up Depending on your skill level work on your kipping for 20 min METCON Alternating Tabata 8 Rounds- :20 work/:10 Rest Odds- Hollow Rock Evens- Top of Push Up 2 Min Rest 8 Rounds- :20 work/:10 Rest Odds- Double Unders Evens- Squat Hold- Hold...
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SUBSCRIBE To BIO CrossFit!

At the top of the page we have added a “Subscribe” tab where you can get an email each time BIO CrossFit post’s anything to the website! Keep yourself in the know and SUBSCRIBE TODAY!!
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Monday 1/5

Metcon “The Admiral” 3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats 20 Box Jumps, 24/20″ Strength Front Squat (3×5) same weight across rounds
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Saturday 1/3

Partner WOD Come in and get a great workout in before you start your weekend!
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Friday 1/2 NORMAL SCHEDULE!

Strength Back Squat- 10 min EMOM 1 Rep Metcon AMRAP 12: 15 Snatches, 75/55 15 Box Jumps, 24/20 15 Snatches, 95/65 15 Box Jumps, 24/20 15 Snatches, 115/80 15 Box Jumps, 24/20 15 Snatches, 135/95 15 Box Jumps, 24/20 AMRAP Snatches, 155/105
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Thursday 1/1/15 Happy New Year- CLOSED!

Happy New year everyone, take the day off and get ready for schedule to be back to normal starting Friday! Make sure to come up with some Goals for 2015!
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Wednesday 12/31 NYE 10am Only!

1)Metcon “The Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement. 2) Strength 9 Min EMOM 2 Squat Clean & Jerks- 75%  
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Tuesday 12/30 7am/8am/4pm/5pm

Strength Good Mornings 4×6 Metcon 3 Rounds for Time 25 Wall balls 25 TTB
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7am Added to Tuesday Schedule!

We had some requests for a 7am Tomorrow so we are adding that to our schedule for tomorrow. 7am/8am/4pm/5pm Only for December 30th!
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Monday 12/29- 8am/4pm/5pm

1)Metcon 2k Row (Time) 2)Weightlifting Front Squat 3×2 3)Metcon 3 Rounds For Time 15 Burpees 10 KB Swings 200 M Run
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