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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 2/25/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) 15 Dumbbell Goblet Squats (50/35) Open Redo Crossfit Games Open 19.1 (Ages 16-54) (AMRAP –...
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Saturday 2/23/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 3 For Time: (30 Minute Time Cap) 100/70 Calorie Assault 70 Clean and Jerks (135/95), 70 Toes to Bar 50 Clean and Jerks (155/105), 50 Chest to Bar Pull-ups 30 Clean and Jerks...
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2019 CrossFit Open is here!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 19 wall-ball shots 19-cal. row Men throw 20-lb. ball to 10-ft. target Women throw...
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Thursday 2/21/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 4 Rounds NOT for Time 20 Sit ups 10 Lunges(Total) 1 Min of GOAT 1 Min of GOAT“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders,...
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Wednesday 2/20/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 5 Power Snatches (115/80) 10 Overhead Squats (115/80) 15 Hang Power Cleans (115/80) 20/15 Calorie Row 50 Double Unders
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Tuesday 2/19/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (Heavy set 3) Metcon Metcon (Time) 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)
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Monday 2/18/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) For Time: 75 Wallballs 35/25 Calorie Assault Bike 10 Rounds of “Strict Cindy”
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Saturday 2/16/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Goalz Workshop @10am Metcon (Time) Teams of 3 For Time (30 Minute Time Cap): 120 Power Snatches (75/55) 120 Box Jump Overs (24/20) 12 Rope Climbs 90 Power Snatches (95/65) 90 Box Jump Overs (24/20)...
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Friday 2/15/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) For Time: 21 – 15 – 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Squat Cleans (95/65) 12 – 9 – 6 Burpees over...
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Thursday 2/14/19

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 4 Rounds Not For Time: 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Wallballs (20/14)
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