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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 8/16/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) 5 Rounds For Time: 500 Meter Row 10 Cleans (75/55) 16 Barbell Reverse Lunges (75/55) 24 AbMat Sit-ups
READ MORE

Wednesday 8/15/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Half Bad (AMRAP – Rounds and Reps) AMRAP 18: 30 Deadlifts (135/95) 15 Pull-Ups 20/15 Calorie Assault Bike 15 Pull-UpsThree movements in this longer AMRAP. The weight on the deadlift should...
READ MORE

Tuesday 8/14/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Push Press (Heavy Set of 3) Metcon Sky Hook (Time) 3 Rounds For Time: 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)Two part workout today, starting with a...
READ MORE

Monday 8/13/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Metcon (Time) For Time: 1 Mile Run 50 Wallballs (20/14) 30 Burpee Box Jump Overs (24/20) 10 Power Snatches (115/80)
READ MORE

Saturday 8/11/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Sasquatch (Time) Teams of 3: For Time (30 Minute Time Cap): 250 Clean and Jerks *On the 0:00, 5:00, 10:00, 15:00, 20:00: 45/30 Calorie Row 30 Toes to Bar Weight Climbs Every 50 Reps: Weight 1:...
READ MORE

Friday 8/10/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Free Fall (AMRAP – Rounds and Reps) AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14)In this chipper style workout, athletes will work through two...
READ MORE

Thursday 8/9/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Paul Bunyan (AMRAP – Rounds and Reps) AMRAP 15: 60 Double Unders 21/15 Calorie Assault Bike 15 Deadlifts (225/155)In this triplet workout, looking to find a weight on the barbell that...
READ MORE

Wednesday 8/8/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Big Clean Complex (6 sets) High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat...
READ MORE

Tuesday 8/7/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Lead Foot 2 (3 Rounds for reps) AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9...
READ MORE

Monday 8/6/18

BIO CrossFit East- King George, Bio CrossFit West- FREDERICKSBURG – CrossFit Weightlifting Back Squat (3 sets of 5) Metcon Thin Air (Time) 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Assault BikeFocus today is the squat. Athletes will complete back...
READ MORE