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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday 6/29/18

Announcements Fourth of July Hours- 6am & 8am! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Squat Snatch (Heavy Single) Metcon Over and out (Time) For Time: 20 Power Snatches (95/65) 20 Lateral Barbell Burpees 20 Overhead...
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Thursday 6/28/18

Announcements Fourth of July Hours- 6am & 8am! BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Caitlin (Time) For Time: 2000 Meter Row 90 Calorie Bike 1 Mile Run
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Wednesday 6/27/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Power Hour (Time) 50 Clean & Jerks* (135/95#) *EMOM: 5 Toes-to-BarStarting on the 0:00 and on every following minute, athletes will complete 5 toes to bar before moving to the barbell to...
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Tuesday 6/26/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Jack Squat (Time) 21-15-9: Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter RunIn a workout that has a very familiar rep scheme, looking for athletes to go with a moderately heavy load for...
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Monday 6/25/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (Build up Heavy Single) Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 12: 6 Strict Handstand Push-ups 9 Deadlifts (225/155) 30 Double UndersToday starts off with...
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Saturday 6/23/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Zero Dark Thirty (Time) Teams of 3, For Time (30 Minute Cap): 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 30 Power Snatches (95/65) 140/100 Calorie Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing...
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Friday 6/22/18- 6pm Classes Cancelled Tonight

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Fight Gone Bad (AMRAP – Reps) 3 Rounds for max reps 1:00 Wall Balls, 20/14 1:00 SDHP, 75/55 1:00 BJ, 20 1:00 Push Press, 75/55 1:00 Row for calories 1:00 Rest
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Thursday 6/21/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter RunIn this sprint style workout, partners will alternate running a variety of distances, completing one full distance before...
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Wednesday 6/20/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Heartbreak Kid (Time) 3 Rounds for Time 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders
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Tuesday 6/19/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Captain Crunch (3 Rounds for calories) AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining rest 4 minutes AMRAP 4: 2 Rounds:...
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