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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 3/17

Metcon For Time 50 Calories Row 50 Box Jumps 24/20 25 Power Cleans 135/95 25 Burpee Bar Hops Skill Spend a couple Minutes on stringing together Pull Ups
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Monday 3/16- Make sure to enter in your 15.3 scores by 8pm!

Strength Split Jerk 5,5,5,5,5) Metcon 3 RFT: 20 Jerks 25 Abmat Sit ups 30 Deads CrossFit Games Open 15.3 Scaled If you did not complete this on Friday or would like to you will have the chance to today at 530am or 6pm! 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200...
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Saturday 3/14 Slim Down Saturday CANCELLED!

WOD TBA Come in and get a great workout in before starting your weekend!
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Friday 3/13

BIO West was the Champion of Week 2 of the BIO Affiliate Challenge,  the score is level at 1 a piece work hard and good luck this week! Open 15.3 Scaled- CrossFit Games Open 15.3 Scaled 14-Minute AMRAP: 50 Wall-Ball Shots, 20# / 10# 200 Single-Unders *9 Foot Target* RX CrossFit...
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Thursday 3/12 Open Gym

Come in and make up any workouts you may have missed. Or perform the Endurance Work posted below 1 Mile Run OR 2k Row
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Wednesday 3/11

1. Strength 5×3 Thrusters, climbing 2. Conditioning EMOMx12 Odd: 7 Push Press + 7 Thrusters, Even: 8x10m Shuttle Runs – every 10m counts as a rep. two hand touch over the turn around line. record weights on the bar and times for each of the 6 sprints.
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Tuesday 3/10

Past Member Tom representing BIO and Michelle looking on during 15.2 in his new hometown box in Hawaii! Miss you both! Strength Clean Work up to a heavy Double TnG Power Clean Metcon AMRAP 9 2 Power Cleans (135/95) 2 Box Jump Overs (24/20) 4 Power Cleans (135/95) 4 Box Jump Overs...
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Monday 3/9- Foundation Training class at 7pm

Metcon AMRAP 3 7 Burpees 7 Medball Squat Jumps (30/20) -Rest 3 Minutes- AMRAP 3 Row for Calories -Rest 3 Minutes- 7 Burpees 7 Medball Squat Jumps(30/20) -Rest 3 Minutes- AMRAP 3 Row for Calories or Retest 15.2! 0:00 – 3:00 2 Rounds of: 6 Overhead Squats, 65# / 45# 6...
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Saturday 3/7

Partner WOD TBA Come in and get a great workout in before starting your weekend!
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5:30am/6:30am Classes Cancelled

Due to the road conditions we will be cancelling our early morning classes tomorrow just to be safe. We will announce what we will be doing if you miss the Open tomorrow!
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