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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 10/13/18

Announcements SATURDAY OCTOBER 20th- 10am BEER MILE- $20 suggested donation SATURDAY NOVEMBER 10th- 9:30am-12pm SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Mind Eraser (AMRAP – Rounds and Reps) AMRAP...
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Friday 10/12/18

Announcements SATURDAY OCTOBER 20th- 10am BEER MILE- $20 suggested donation SATURDAY NOVEMBER 10th- 9:30am-12pm SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Paused Front Squat (Build to Heavy...
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Thurday 10/11/18

Announcements SATURDAY OCTOBER 20th- 10am BEER MILE- $20 suggested donation SATURDAY NOVEMBER 10th- 9:30am-12pm SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) For Time: 70/50 Calorie Row 50 AbMat...
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Wednesday 10/10/18

Announcements SATURDAY OCTOBER 20th- 10am BEER MILE- $20 SATURDAY NOVEMBER 10th- 9:30am-12pm SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 3 Rounds: 600 Meter Run 21 Hang Squat Snatches (75/55)
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Tuesday 10/9/18

Announcements SATURDAY OCTOBER 20th- 10am BEER MILE- $20 SATURDAY NOVEMBER 10th- 9:30am-12pm SATURDAY DECEMBER 29th- 7am-10pm BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Power Clean (Build to Heavy Touch and Go 5-Rep) Metcon...
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Monday 10/8/18

Announcements SATURDAY OCTOBER 20th- 10am BEER MILE- $20 SATURDAY NOVEMBER 10th- 9:30am-12pm SATURDAY DECEMBER 29th- 7am-10pm 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...
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Saturday 10/6/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) Teams of 3 For Time (30 Minute Cap): 1200 Meter Weighted Run (50/35) 140/100 Calorie Assault Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80) 60 Squat Cleans (115/80) EXTRA...
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Friday 10/5/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Tread Water (Time) 2k Row 150 Double Unders 10 Rounds of Cindy 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
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Thursday 10/4/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Weight) On the 1:30 x 7: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Same weight across on dumbbell strict presses. Build to heavy single deadlift. Deadlift (SCORE FROM WORKOUT)...
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Wednesday 10/3/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (AMRAP – Reps) 5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Dumbbell Snatches (50/35) 1 Minute Calorie Bike 1 Minute Rest *Score is lowest rep total across the five rounds.
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