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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 2/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (Build to Heavy Set of 3) Metcon Optimus Prime (AMRAP – Reps) AMRAP 7: Wallballs (20/14) *Every Minute: 5 Deadlifts (225/155)Athletes will begin by building to a heavy...
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Saturday 2/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) 3 Rounds: AMRAP 3: Calorie Bike AMRAP 2: Power Snatch (95/65) AMRAP 1: Pull-ups Rest 2:00Athletes will work for six minutes straight in “Hot Seat” before resting for two....
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Friday 2/9/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Clean and Jerk (Build to heavy single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 10: 50 Lateral Barbell Burpees 100 Double Unders 30 Clusters (115/80)
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Thursday 2/8/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (4 Rounds for calories) AMRAP 3: 50′ Walking Lunge (No Weight) 35 AbMat Sit-ups Max Calorie Row rest 3 minutes AMRAP 3: 50′ Walking Lunge (30’s/25’s) 35 AbMat Sit-ups Max Calorie Row rest 3...
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Wednesday 2/7/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 12/9 Calorie Bike/ 18/12 Row 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to BarLonger AMRAP chipper today. In order to hit...
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Tuesday 2/6/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Push Press (5 sets of 3) Metcon Metcon (Time) For Time: 50/35 Calorie Row 40 Kettlebell Swings (53/35) 30 Push Press (115/80) 40 Kettlebell Swings (53/35) 50/35 Calorie Row EXTRA...
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Monday 2/5/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsIn this CrossFit benchmark workout, looking for athletes to choose a weight on the bar that they are capable of completing 10+ repetitions...
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Saturday 2/3/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 3 AMRAP 25: 120/90 Calorie Bike 75 Thrusters (95/65) 10 Rope Climbs 120/90 Calorie Schwinn Bike 75 Power Snatches (115/80) 10 Rope Climbs 120/90 Calorie Bike 75...
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Friday 2/2/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Tread Water (Time) 2k Row 150 Double Unders 10 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air SquatsLooking for athletes to complete this workout somewhere within the 18-25...
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Thursday 2/1/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Metcon (No Measure) Choose 1 Movement from each sectionWe regularly build to “heavy” sets, but now is the time to push the envelope. This workout gives athletes to opportunity to set...
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