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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Flash Flood

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 () Thruster (Build to Heavy Set of 3) Metcon (Time) Flash Flood 2 Rounds: 400 Meter Run 21...
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Tuesday 8/28/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Criss Cross (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to BarIn “Criss Cross”, we are looking for weights and movement...
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“Lace Up”

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit With 180/170 reps per round, athletes will see how far they can make it into this workout over the course of 13 minutes. The goal is for every athlete to get to the burpee box jumps. In order to...
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3-Position Power Snatch

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Build to a Heavy Complex Another two part workout today. Athletes will have the opportunity to work through the three positions of the snatch before completing power snatches in “Daily Dozen”....
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Front Squat

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Front Squat ( 3 Sets of 5) 3 x 5 reps Build to heavy or accross “Annies on the Run” Annie’s on the run (Time) 100 DU 50 Sit-ups 200m Run 80 DU 40 Sit-ups 200m Run 60 DU 30 Sit-ups...
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Wednesday 8/22/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Eighteen Wheeler (AMRAP – Rounds and Reps) AMRAP 18: 12/9 Calorie Assault Bike 15 Wallballs (20/14) 12 Alternating Dumbbell Snatches (50/35) 9 Toes to BarAthletes will work through four...
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Tuesday 8/21/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit 2k Row (Time) Max Effort 2k RowThe 2k Row is something we test once, maybe twice a year. Not only is it an incredible test of fitness, but also helps athletes gauge pacing for future workouts that...
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Monday 8/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Powder Keg (3 Rounds for reps) AMRAP 5: 600 Meter Run 1 Round of Cindy Max Clean and Jerks (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of Cindy Max Clean and Jerks (155/105) Rest 5...
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Saturday 8/18/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Ghost (3 Rounds for reps) 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest *Try for as many reps as possible of EACH exercise, not just total score. Post...
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Friday 8/17/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Pause Overhead Squat (Moderate set of 2) minimum 3 sec at bottom Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#“Nancy” is one of the many...
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