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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Wednesday 1/31/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 5 Rounds: 20/15 Calorie Row 10 Thrusters (115/80)Looking for a slightly heavier load on the barbell today, but something that athletes could still complete for anywhere between 15-20...
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Tuesday 1/30/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (4 Rounds for reps) AMRAP 3: 24 Box Jump Overs (24/20) 18/12 Calorie Row Max Power Cleans (115/80) rest 3 minutes AMRAP 3: 21 Box Jump Overs (24/20) 15/10 Calorie Row Max Power Cleans...
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Monday 1/29/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Congrats to Coach Deb and Mel for winning the Masters division at the SuperFit Championships this weekend!! Great Job Ladies!! Weightlifting Overhead Squat (Heavy 1 rep) Metcon (Time) 9-15-21:...
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Fiesta Friday 1/26/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Reminder: Saturday Class Cancelled! Go watch Coach Debi and Mel compete at the SuperFit Championships at the Richmond Convention center! Open Test (AMRAP – Reps) AMRAP 20: 50 Wallballs...
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Thursday 1/25/18 Taquito Thursday

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Weight) Dumbell Walking Lunge- Build to a Heavy 50’ Walking Lunge Metcon (Time) For Time: 40/30 Calorie Row/Bike 100′ Dumbbell Walking Lunge (50’s/35’s) 25/20 Calorie Row/Bike 100′ Dumbbell...
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Wednesday 1/24/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit 3 position Power Clean (Heavy set) High hang, hang, full Where’s the worm Wednesday (Time) 3 Rounds: 15 Hang Power Cleans (115/80) 15 Lateral Barbell Burpees
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Tuesday 1/23/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Taco Tuesday (Time) 21 – 15 – 9 Wallballs (20/14) Pull-ups Thrusters (95/65) Box Jumps (24/20) Kettlebell Swings (53/35) EXTRA CREDIT Metcon (No Measure) Midline Not For Time: 35 GHD Sit-Ups 35 Hip...
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Monday 1/22/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Mariachi Monday (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 30/21 Calorie Row 10 Power Snatches (115/80)In this triplet, looking for athletes to choose a weight on the barbell they...
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Saturday 1/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 3 AMRAP 25: 200/150 Calorie Row/Bike 120 Chest to Bar Pull-ups 60 Clean and Jerks (115/80) 50 Clean and Jerks (135/95) 40 Clean and Jerks (155/105) 30 Clean and...
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Friday 1/19/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) AMRAP 13: 70 Alternating Dumbbell Snatches (50/35) 60 Wallballs (20/14) 50/35 Calorie Row 40 Handstand Push-upsIn this Open-style chipper workout, looking for athletes...
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