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King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Success Stories


I have been doing CrossFit now for almost a year.

What got you into CrossFit?
My desire to be a better dad and to get into better shape. I was gaining weight, watching my clothes become too small to wear and just being miserable with myself. I felt like something needed to change. I had watched the Games a couple of times and wished that I could find a gym that could help me. I did not want to perform the same old workouts all the time. As a former D-1 athlete, my desire to lift heavy weight all the time was not there. I wanted to work on functional fitness. BIO has given me that and more.

What is your Favorite part about CrossFit at BIO?
My favorite part about BIO is the atmosphere and the coaching. Everyone there really motivates each other to do the best. “One day at a time” is something you hear a lot of people saying. It helped me when I did not see my weight loss occur they way I had visioned it.

What is your Least Favorite Movement?
I deal with overhead squats, and I despise crabwalks. I know most people will say burpees, but I would rather do a burpee than crabwalk. I have slowly gotten better at burpees…but they would be number three on my list!!!

What is your current goal for yourself with CrossFit?
“One day at a time!” Currently, I have three pairs of pants that I could not fit before BIO that I can now fit. I celebrate the small wins and the slow changes I see in my eating habits. I have workout goals for 3-4 days a week at BIO, and a 5k this fall. I want to make BIO or Crossfit a life long commitment.


How long have you been doing CrossFit?
I went about 3-4 times between Thanksgiving and New Year’s, but didn’t start coming regularly until January of this year (’15).
What got you into CrossFit?
My husband bought me a punch card.  I didn’t want to go – it seemed intimidating –  but I decided to at least use the 10 classes.   Why did I decide to stay?  Because I quickly started seeing results.  I have exercised on and off my whole life and have probably tried everything … running, walking, swimming, bikes, classes at the gym.  After a couple of months, I would get bored or give up and quit.  I have never had the results that I’ve had with CrossFit.  The workouts are scaled — everyone is doing the same thing, but at a level that is right for them.  I could see myself improving … adding more weights, getting through the workouts more quickly, etc.  Seeing improvement motivated me to keep doing more.  I also love that the workouts are planned – I like not having to think about what I need to work on next.  And they are varied enough that I don’t get bored.
What is your Favorite part about CrossFit at West?
Definitely the community!  The coaches and members are definitely what make it fun!  Everyone is so supportive and encouraging.  It is competitive enough to push me to do my best, without it being a competition to see who is the best.  I have never liked working out in a group, but this is different.
What is your Least Favorite Movement?
In the beginning I dreaded burpees, box jumps, and wall balls, but now none of that seems too bad.  There are movements that are hard and definitely work, but I have never done anything that I felt was impossible.   I don’t really like to run, but I am trying to get over that!
What is your current goal for yourself with CrossFit?
To keep doing it!  That is my only goal.  I do CrossFit to stay healthy.  I am over 40 — I want to be active for a long, long time.