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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 11/9/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) Teams of 3: AMRAP 20: 200 Meter Farmers Carry (70’s/53’s) 60/42 Cal Row 200 Meter Farmers Carry (70’s/53’s) 75 Wall Balls (20/14)Teams of 3 workout, with partners...
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Wednesday 11/8/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Doce (3 Rounds for reps) AMRAP 4: 27 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24/20″) Rest 4:00 AMRAP 4: 27 Calorie Row 21 Power Cleans (115/80) 15 Burpee Box Jump Overs...
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Tuesday 11/7/17- Election Day, get out and VOTE!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Power Snatch (10 Min EMOM- 2 Reps) Metcon Metcon (Time) “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run
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Monday 11/6/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Dirty 30 (Time) 30 Box Jumps (24″/20″) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (53/35) 30 Toes to Bar 30 Push Presses (115/80) 30 Deadlifts (115/80) 30 Wallballs (20/14) 30 Burpees 30...
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Saturday 11/4/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit
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Friday 11/3/17 Happy Birthday Coach Steve!

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) Teams of 3 AMRAP 25: 10 Barbell Reverse Lunges (75/55) 10 Power Cleans (75/55) 20 Lateral Barbell Hops 200 Meter RowRelay style. Athlete 2 can start once...
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Thursday 11/2/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) “Big Nasty” 3 Rounds: 7 Ring Muscle-Ups 50 Air Squats 10 Hang Power Snatches (115/80)In this bigger version on the CrossFit Benchmark Workout “Nasty Girls”, we substitute Hang Power...
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Wednesday 11/1/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Deadlift (5 Sets of 3) Metcon (AMRAP – Rounds and Reps) “Dead Sprint” Teams of 2 AMRAP 18: 7 Deadlifts (225/155) 100 Meter Run 7/5 Calorie BikePartners complete full round, then...
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Tuesday 10/31/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Rounds and Reps) AMRAP 15: 30 Double Unders 15 Power Cleans (115/80) 30 Double Unders 15 Toes to BarAthletes should choose a weight on the barbell that they could complete in...
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Monday 10/30/17

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Thruster (Heavy 5 rep) Metcon Metcon (AMRAP – Reps) “Hopped Up” AMRAP 7: 3 Thrusters (95/65) 3 Lateral Burpees 6 Thrusters (95/65) 6 Lateral Burpees 9 Thrusters (95/65) 9...
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