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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

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
READ MORE

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!
READ MORE

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
READ MORE

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!!...
READ MORE

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
READ MORE

Wednesday 4/29

1)Metcon 10 Min EMOM Odd- 5 Deadlifts- Add Weight Each Round Even- 5 Burpee Bar Hops 2) Metcon 15 Min AMRAP 100 Meter Weighted Run 25/15 15 Push Ups 10 T2B 1 Min Rest Between Rounds  
READ MORE

Tuesday 4/28

Strength Strict Press Build To a Heavy 1 Metcon “Annie” 50-40-30-20-10 of: Double unders Abmat Sit ups
READ MORE

Monday 4/27

Strength Snatch EMOM x 8 Min Add Weight each round if a successful lift Metcon 2RFT: 1,000m Row 50 Thrusters 65/45 scaled- 55/35 30 C2B Pull ups scaled- Pull Ups    
READ MORE

Saturday 4/25

Come in and get a great workout in before starting your weekend!
READ MORE

Friday 4/24

Strength Back Squat 3×5 Metcon Complete as many reps as possible in 5 minutes of: 5 dips 10 cleans 135/95  
READ MORE