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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 10/25/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (No Measure) 3 Rounds NOT for Time 10 Strict Pull Ups 100m Walking Lunge 10 Wall Walks 10 Candle Stick rolls
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Wednesday 10/24/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Overhead Squat (Heavy 3) Metcon Metcon (Time) For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65)
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Tuesday 10/23/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (3 Rounds for reps) AMRAP 5 Buy-In: 400 Meter Run Followed By… 21 Chest to Bar Pull-ups 21/15 Calorie Assault Bike Rest 5 Minutes AMRAP 5: Buy-In: 400 Meter Run Followed By… 15 Toes to Bar...
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Monday 10/22/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Squat Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders...
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Saturday 10/20 BEER MILE DAY

Announcements BEER MILE- REGISTRATION FORMS AT GYM SATURDAY OCTOBER 20th- 10am $20 suggested donation Gymnastics Seminar SATURDAY NOVEMBER 10th- 9:30am-12pm Marathon Row Fundraiser SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG...
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Friday 10/19/18

Announcements BEER MILE- REGISTRATION FORMS AT GYM SATURDAY OCTOBER 20th- 10am $20 suggested donation Gymnastics Seminar SATURDAY NOVEMBER 10th- 9:30am-12pm Marathon Row Fundraiser SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG...
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Thursday 10/18/18

Announcements BEER MILE- REGISTRATION FORMS AT GYM SATURDAY OCTOBER 20th- 10am $20 suggested donation Gymnastics Seminar SATURDAY NOVEMBER 10th- 9:30am-12pm Marathon Row Fundraiser SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG...
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Wednesday 10/17/18

Announcements BEER MILE- REGISTRATION FORMS AT GYM SATURDAY OCTOBER 20th- 10am $20 suggested donation Gymnastics Seminar SATURDAY NOVEMBER 10th- 9:30am-12pm Marathon Row Fundraiser SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG...
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Tuesday 10/16/18

Announcements BEER MILE- REGISTRATION FORMS AT GYM SATURDAY OCTOBER 20th- 10am $20 suggested donation Gymnastics Seminar SATURDAY NOVEMBER 10th- 9:30am-12pm Marathon Row Fundraiser SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG...
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Monday 10/15/18

Announcements BEER MILE- REGISTRATION FORMS AT GYM SATURDAY OCTOBER 20th- 10am $20 suggested donation Gymnastics Seminar SATURDAY NOVEMBER 10th- 9:30am-12pm Marathon Row Fundraiser SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG...
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