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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 11/6/18

Announcements Gymnastics Workshop- Saturday 11/10- 9:30am-12pm $35 Open to all levels! 2018 Winter Regatta, Indoor Marathon Row Challenge- 12/29- Registration Forms at Gyms BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP –...
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Monday 11/5/18

Announcements October Commitment Club- (Attended 15+ classes) Alfredo Sanchez-24 Patrick Kiefer-22 Nikki Basham-21 Shanice Proctor- 21 Donna German-21 Jessica Mcdonald- 19 Nicole Cameli-19 Tomcat McCloskey-18 Steve Cameli-17 Shawn Gibbins-17 Mia Rodecap-16 Scott Margolis-16 Molly...
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Saturday 11/3/18

Announcements October Commitment Club- (Attended 15+ classes) Alfredo Sanchez-24 Patrick Kiefer-22 Nikki Basham-21 Shanice Proctor- 21 Donna German-21 Jessica Mcdonald- 19 Nicole Cameli-19 Tomcat McCloskey-18 Steve Cameli-17 Shawn Gibbins-17 Mia Rodecap-16 Scott Margolis-16 Molly...
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Friday 11/2/18

Announcements October Commitment Club- (Attended 15+ classes) Alfredo Sanchez-24 Patrick Kiefer-22 Nikki Basham-21 Shanice Proctor- 21 Donna German-21 Jessica Mcdonald- 19 Nicole Cameli-19 Tomcat McCloskey-18 Steve Cameli-17 Shawn Gibbins-17 Mia Rodecap-16 Scott Margolis-16 Molly...
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Thursday 11/1/18

Announcements October Commitment Club- (Attended 15+ classes) Alfredo Sanchez-24 Patrick Kiefer-22 Nikki Basham-21 Shanice Proctor- 21 Donna German-21 Jessica Mcdonald- 19 Nicole Cameli-19 Tomcat McCloskey-18 Steve Cameli-17 Shawn Gibbins-17 Mia Rodecap-16 Scott Margolis-16 Molly...
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Wednesday 10/31/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 2 10 Rounds Total (5 Each): 400 Meter Run 12 Toes to Bar
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Tuesday 10/30/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Hang Power Clean (Heavy Set of 3) Metcon Metcon (Time) For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral...
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Monday 10/29/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Blitzen (Time) 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)
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Saturday 10/27/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3: AMRAP 25: 2 Rope Climbs 6 Box Jump Overs (30/24) 10/7 Calorie Row Complete Full Rounds Before Switching
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Friday 10/26/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (Heavy set of 6) Deadlift (Heavy set of 4) Deadlift (Heavy set of 2) Metcon Optimus Prime (AMRAP – Reps) AMRAP 7: Wallballs (20/14) *Every Minute: 5 Deadlifts (225/155)
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