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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 7/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-upsRepeating the CrossFit benchmark workout “Helen”. Athletes should choose a weight on the...
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Monday 7/9/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Last Call (3 Rounds for reps) Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) rest 3 minutes 50 Hang Squat Cleans (115/80) 50 Hang Squat Cleans...
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Saturday 7/7/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut,...
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Friday 7/6/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 2, AMRAP 20: 35/25 Calorie Bike 50 Kettlebell Swings (70/53) 35/25 Calorie Bike 200 Meter weighted Run(45/25)
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Thursday 7/5/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Overhead Squat (Heavy 3 rep ) Metcon Dilly Dilly (AMRAP – Rounds and Reps) AMRAP 12: 2 Power Snatches (135/95) 4 Overhead Squats (135/95) 16/12 Calorie Row
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07/04/18- Happy Independence Day- 6am/8am classes only!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Glen (Time) For Time: 30 Clean and Jerks, 135# 1-Mile Run 10 Rope Climbs, 15′ 1-Mile Run 100 BurpeesIn honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on...
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7/3/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute Rest
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Monday 7/2/18

Announcements Fourth of July Hours- 6am & 8am! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit TNT (Time) For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65)Only barbells in this light weight triplet. Athletes will...
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Saturday 6/30/18

Announcements Fourth of July Hours- 6am & 8am! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Kelly (Time) 5 Rounds for time of: 400m Run 30 Box Jumps, 24” / 20” 30 Wall-Ball Shots, 20# / 14#
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Friday 6/29/18

Announcements Fourth of July Hours- 6am & 8am! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Squat Snatch (Heavy Single) Metcon Over and out (Time) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead...
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