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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 5/2/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 100 Double Unders 12 Power Cleans (115/80) 4 Burpee Box Jump Overs (24/20) rest 5 minutes AMRAP 5: Buy-In: 100 Double Unders 8 Power Cleans (135/95) 4...
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Tuesday 5/1/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.To learn more about Jerry click...
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Monday 4/30/18

Announcements Long Sleeve Hoodies are in!!! If you PRE-Ordered come pick yours up today! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups“Fran” is arguably the most well known CrossFit...
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Saturday 4/28/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Hurricane (Time) 3 Rounds: 800m Run 21 Power Cleans (155/105)
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Friday 4/27/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Overhead Squat (Heavy double) Metcon Metcon (Time) For Time: 35/25 Calorie Bike/Row 27 Chest to Bar Pull-Ups 21 Power Snatches (115/80) 15 Overhead Squats (115/80) 9 Squat Snatches...
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Thursday 4/26/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 2 8 Rounds: 400 Meter Row 200 Meter Weighted Run (45/25)
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Wednesday 4/25/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Hang Squat Clean (Heavy 1) Metcon Metcon (AMRAP – Reps) AMRAP 8: 3 Hang Squat Clean (95/65) 3 Toes to Bar 6 Hang Squat Clean (95/65) 6 Toes to Bar 9 Hang Squat Clean (95/65) 9...
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Tuesday 4/24/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell...
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Monday 4/23/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 16: 30 Double Unders 15 Wallballs (20/14) 30 Double Unders 15 Kettlebell Swings (53/35)Athletes should choose a weight for both the Kettlebell and...
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Friday 4/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit “Surfer on Acid” (Time) 3 Rounds: 400 Meter Run 21 Burpees
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