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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 1/10/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 5 Rounds Not For Time 20 Abmat Sit ups 10 Seated DB overhead press 5 Floor Glute Ham Raises Scale for GHR- Prone Banded Leg Curls
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Wednesday 1/9/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting 1 Pausing Front Squat + 1 Front Squat (Build to 1 Heavy) athletes will build to a heavy complex of 1 pausing front squat and 1 regular front squat. The pause takes place at the bottom...
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Tuesday 1/8/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Fuller Circle (Time) For Time: 50/35 Calorie Assault Bike 125 Double Unders 2k Row 125 Double Unders 50/35 Calorie Assault Bike Reminder: Attend 30 classes between Jan 7 and March 8 to be entered...
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Monday 1/7/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Hang Power Clean (Build to Heavy Double) Metcon DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt...
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Saturday 1/5/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5: 30/21 Calorie Row 21 Power Snatches (95/65) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (115/80) Max Lateral Barbell...
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Friday 1/4/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Kettlebell Swings (53/35) 1 Minute Calorie Bike 1 Minute Rest
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Thursday 1/3/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Push Press (Heavy 10 rep) Metcon Clothesline (AMRAP – Reps) 12 min Work: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4...
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Wednesday 1/2/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit NORMAL SCHED. Metcon (AMRAP – Rounds and Reps) AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of “The Chief” 1 Round of “The Chief”: 3 Power Cleans (135/95) 6...
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Happy New Year! Open gym- 4-6pm

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
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12/31 AM classes only

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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