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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Tuesday 9/11/18- “Always Remembered”

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Always Remembered (Time) Teams of 2: 2001 Meter Row “Buy-In” 4 rounds: 9 Rope Climbs 11 Bear Complexes (135/95) 2977 Meter Row “Cash-Out” One athlete working at a time. Partition as...
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Monday 9/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Turkish Get Up (Build to a Moderate Load each arm) Metcon Metcon (Time) 3 Rounds: 400 Meter Run 20 Dumbbell Snatches (35/25) 20/15 Calorie Bike
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Friday 9/7/18

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit REMINDER: Saturday Class is Cancelled. Weightlifting Seminar at West @730am Boat Race (Time) 3...
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Scarecrow

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 3 Rounds: 35/25 Calorie Assault Bike 200 Meter Farmers Carry (50’s/35’s)...
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Wednesday 9/5/18

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20)...
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Tuesday 9/4/18

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Jacked by Diane (Time) For Time: 200 Meter Run 21 Deadlifts (225/155) 200 Meter Run 18 Strict...
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Monday 9/3/18- 8am OPEN GYM/ 9am CrossFit Class

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Hang Power Clean (Heavy Set of 3) Metcon Metcon (Time) Teams of 3: 3 Rounds For...
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Saturday 9/1/18

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit “Professor Chaos” (Time) For Time: 30 Chest to Bar Pull-ups 800 Meter Run 15 Power...
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Friday 8/31/18

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Labor Day Hours- 8am Open Gym/ 9am CrossFit Class 1k Row (Time) 1,000m Row For Time Metcon (Time)...
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Fight Back

Announcements Reminder: Weightlifting seminar Saturday 9/8/18. Don’t delay and sign up now!! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit “Fight Back” has athletes working for 3 minutes straight before resting for 1 minute. The score...
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