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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 3/8/19

Announcements February Commitment Club: Nikki Basham-22 Nicole Cameli-20 Amanda Lloyd-19 Shanice Proctor-17 Ivan Martinez- 17 Jessica McDonald-17 Thomas McCloskey-16 Virginia Melson-16 Jubilee Vera-16 Meaux Dunbar-15 Courtney Brayman- 15 Great job to everyone on this short month!...
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Thursday 3/7/19

Announcements February Commitment Club: Nikki Basham-22 Nicole Cameli-20 Amanda Lloyd-19 Shanice Proctor-17 Ivan Martinez- 17 Jessica McDonald-17 Thomas McCloskey-16 Virginia Melson-16 Jubilee Vera-16 Meaux Dunbar-15 Courtney Brayman- 15 Great job to everyone on this short month!...
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Wednesday 3/6/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit 19.3 Theme- ‘Merica Weightlifting Overhead Squat (Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 5 Strict Pull-ups 10 Overhead Squats (95/65) 15 Deadlifts (95/65)
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Tuesday 3/5/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) 5 Rounds: AMRAP 4: 21/15 Calorie Assault Bike 15 Burpee Box Jumps (24/20) Max 10 Meter Shuttle Runs In Time Remaining Rest 4 Minutes Betweenscore is total reps of Shuttle Runs
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Monday 3/4/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185#...
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Saturday 3/2/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 12/9 Calorie Assault Bike 12 Kettlebell Swings (53/35) 9 Burpees Complete full rounds before switching
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Friday 3/1- 19.2

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Mardi Gras theme day!! Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85#...
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Thursday 2/28/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 4 Rounds NOT for Time 20 Sit ups 10 Lunges(Total) 1 Min of GOAT 1 Min of GOAT“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders,...
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Wednesday 2/27/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting 3-Position Power Snatch (Weight) High Hang Knee-Level FloorBuild to Moderate complex Metcon Metcon (Time) For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)
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Tuesday 2/26/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 5 Rounds, On the 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Assault BikeSlowest round is score
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