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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 6/18/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Back Squat (Heavy set of 3) Metcon Instep Inferno (Time) 4 Rounds: 400 Meter Run 50 Air Squats
READ MORE

Saturday 6/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Wreck Yourself (Time) Teams of 3 For Time: 800 Meter Run 6 Rope Climbs 20 Squat Cleans (135/95) 800 Meter Run 9 Rope Climbs 35 Squat Cleans (135/95) 800 Meter Run 12 Rope Climbs 50 Squat Cleans...
READ MORE

Friday 6/15/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Strict Lynne (5 Rounds for reps) 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-Ups Rest 3 Minutes BetweenIn a strict variation of the CrossFit benchmark workout “Lynne”, we are...
READ MORE

Thursday 6/14/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) For Time: 21-15-9 Row Calories (15-12-9) Bike Calories (15-10-5 Assault Bike (Women: 9-7-5) ) 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories (15-12-9) Bike Calories (15-10-5...
READ MORE

Wednesday 6/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting 3-Position Power Snatch (Weight) Build to a Heavy Set of 1 Power Snatch at each position: High Hang Knee-Level Floor Metcon Double Dribble (Time) 3 Rounds For Time: 75 Double Unders...
READ MORE

Tuesday 6/12/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Kelen Helly (Time) For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly”1 Round of Kelly: 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) 1...
READ MORE

Monday 6/11/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)Athletes will choose one weight for the barbell, with the push press being...
READ MORE

Saturday 6/9/18- Class @ 8am!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 3, For Time (30 Minute Cap): 60/40 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40...
READ MORE

Friday 6/8/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Front Squat (Heavy set of 3) Metcon Metcon (2 Rounds for reps) AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell...
READ MORE

Thursday 6/7/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Schlitz (Time) 4 Rounds 400 Meter Run 4 Ring Muscle Ups 40 Double Unders Scaling- Muscle ups- 8 Burpee Pull Ups with bar 1 foot above reach
READ MORE