Friday – Embarrassed That You STILL Can’t Do [INSERT SKILL HERE]?

Friday – Embarrassed That You STILL Can’t Do [INSERT SKILL HERE]?

Lets fix it with Personalized Training! How do I know if a personalized approach could work for me? Are you feeling stuck or stagnant with CrossFit? Have you been doing the scaled movements for too long? Still stuck on bands? Still doing singles instead double-unders? Overhead squats pissing you off? Baffled by the Olympic lifts […]

Tuesday – Think You Have What It Takes To Be A RARE Coach?

Tuesday – Think You Have What It Takes To Be A RARE Coach?

New Instructor Training Program – August 27th - Read More How does that make you feel?? Being your own boss… that is. How about being your own boss with a 5-figure income…or a 6-figure income? AND…how about changing people’s lives for the better to boot?? We’re all CrossFitters in here…whatever aspect you love about it the […]

Thursday – It’s All About Community!

Thursday – It’s All About Community!

My favorite moments in Crossfit come from the camaraderie and community we have at RARE! In my opinion there is no better experience then seeing the look on  someones face when they accomplish something that they didn’t think was possible. A lot of those moments would not be possible without the support of our fellow […]

Monday – The World’s Best Boot Camp – Fredericksburg

Monday – The World’s Best Boot Camp – Fredericksburg

Troop 006 Starts August 16th – Enlist In WBBC This weekend was a huge weekend for RARE. We launched our first Boot Camp and we had a great photo shoot to update our pictures on the wall. What’s even more exciting is that The Open starts this week! The first workout will be released Thursday […]

Friday – Are you Where you want to be?

Friday – Are you Where you want to be?

We have exactly 2 months left in 2013. Whew, where did this year go? The question is, are you where you wanted to be 10 months ago when you wrote your goals down on the white board? If not, then ask yourself why? Is there something holding you back from realizing those goals, or did […]

Recent Articles

Monday – Big Weekend for RARE..

A lot happened this weekend… across many different competitive fitness domains…

SuperFit Raleigh..
“Novice Division”
Eddie & Allison placed FIRST! (#NoviceNOMO)
Josh & Adria placed 6th
Donnie & Sydney (first time competitors) placed 9th!!
“RX’ed Divison”
Maggie & Sam took 9th


Congrats to Mel & Amy K for both completing their first Ultra Marathon
at the 12 Hour Race..


Dave & Lindsey did their first Sprint Triathlon!


AND Mr. Phil Rice made it through with the CF Extreme Hike

—–> Did we miss anything??
Great work RARE!
Keep pushing yourself to the next level!

Next weekend is going to be even more awesome.
We already have WBBC Troop 006 Graduation going on AND Dominion Lifting Classic..

What are you doing to test yourself next weekend?

Monday’s Workout


A. FS @30X1 – build to a heavy single in 12 min (not a 1RM)

B. Press; 2,2,2,2; rest as needed



for time:

60 DU

21 strict pull ups

21 DB thrusters

40 DU

14 strict pull ups

14 DB thursters

20 DU

7 strict pull ups

7 DB thrusters

read more

Friday – The New Associate Challenge

RARE has been exploding. We have packed classes, and new members constantly coming in.

It has felt like a constant party in here. Wouldn’t you agree?? Haha

Well, in order to get all of this flowing even better….

This past Monday – Tracey Curry and Elizabeth Davis both entered into an Associate Challenge.

They will be working hard for the next 30 days to see if they have what it takes to be the next RARE Associate.

Please give them your continued support as they grow and learn more about this community and the role they are hoping to end up in.

Be looking for more about both of these women in the upcoming weeks!

                                              10286918_1495619900656171_4309838378660766120_o (1)  10583967_10152635793683350_5422414649460005540_n

Friday’s Workout


A1. Snatch grip RDL @5111; 2-3 x 4; rest 30 sec
A2. Amrap push ups in 60 sec; rest 90 sec



3 rounds for time:

100m FW

20 DB lunge

25m DB bear crawl

20 alt DB snatch

read more

Thursday – Fall is ALMOST here

Fall begins in 5 days…. I can’t WAIT!

More Fall goodness…

Apple Mug Muffin (adapted from the Civilized Caveman)

1 Tbl. Butter or coconut oil (melted)

2 Tbl. Unsweetened applesauce

1 egg

1⁄4 t. vanilla

1 t. maple syrup or honey

3 Tbl. Almond flour

1⁄2 t. cinnamon

1/8 t. baking powder

Pinch of salt

Whisk all wet ingredients first and add dry and stir. Microwave for 70 seconds.



Thursday’s Workout


A1. Hang muscle snatch; 3-5 x 4; rest 30 sec
A2. Double DB bent over row x 10; rest 90 sec

B. Barbell russian step up – amrap in 5 min



for time @HARD effort:

Sprint 200m @HARD effort

rest 3 min


Russian KB swing (HEAVY)


read more

Wednesday – Ooops!

Anyone still adjusting to the back-to-school/summer-is-over schedule?  Was shopping for FALL ingredients at Wegman’s when the thought train hit me: whole foods… feeling good… better body…stronger in the gym… THE GYM!  IT’S TIME TO LET MY FRIENDS KNOW WHAT TOMORROW’S WORK OUT IS!  Sorry it’s late ya’ll.  I got caught up.  Me and my side kick.  See you tomorrow!


Wednesday’s Workout


A. FS @20X1; 2,2,2,2; rest as needed (87.5%)

B. Push press – build to a heavy set of 2 in 10 min



3 sets for time – CONSISTENT pace:

Run 200m

5 burpees

7 goblet squats

9 DB push jerk

50m FW (AHAP)

rest walk 1 min

read more


Do you get frustrated trying to explain to
friends what you do at RARE?

It’s probably easier to get them to just
try it, right?

Thursday 16th, Friday 17th and Saturday 18th of October are…

On these days every class is open for you to bring a
guest and show them what you do and what RARE is all about.

Guests don’t have to take part in a class.
They can choose to take part in some things but not others or simply observe a
class and talk to the coaches.

The RARE Coaches will be on hand to answer questions
and sign up Guests should they want to start their RARE experience straight away.

So what do you need to do to bring a guest along?

1. Decide what class and day you’d
like to bring them to.

2. Email RARE your guests details (name, address,
contact number and date of birth) with the time and day of the class you want to
bring them to.

3. We will be expecting to see your guest
with you when you arrive at class.

4. You are your Guests coach so you are
responsible for showing them where everything is, helping them through the warm up
and explaining the WOD to them.

5. Have FUN!

For further details, please email RARE


Tuesday’s Workout


A1. Snatch DL w/ 5 seconds lower; 3,3,2,2; rest 60 sec

A2. CGBP @20X1; 2-3 x 5; rest 90 sec



5 rounds for time:

10 alt DB snatch

10 DB lunge

Run 100m

read more

Monday – Better Body Finale!

As a total… the people in the Better Body Finale lost over 220 inches in just SIX WEEKS!

Even more importantly, EVERYONE is saying how much they can’t wait to continue these habits.

And that’s really what makes us most excited :)

So – what are YOU doing to make sure you stay healthy this week?

Congrats to our winners..

1st Place – Ky & Cindy

2nd Place – Maggie & Matt

3rd Place – Allison & Suzanne


Monday’s Workout


A. FS @31X1; 2,2,2; rest as needed (85%)

B. Press @20X1; 2-3 x 4; rest as needed



For reps:

5 min amrap – row cals 

4 min amrap – strict pull up

3 min amrap – burpees

2 min amrap – DU

1 min amrap – box jump step down

read more

Friday – Your NEW Workout

You asked for it…

We’re delivering on it.

Easy class check-in…
Workout tracker…
RARE CF leaderboard…
and more.

Today, everyone will be receiving an
email with a link and their own username
and password. You’ll also be receiving
a link to our Zen Planner app for your
Iphone and Droid devices.

Now you will be able to track all your
AWESOMENESS right from your phone.

Pretty BAD ASS right??


Friday’s Workout


A1. Snatch grip RDL @31X1; 2-3 x 4; rest 15 sec
A2. Single leg wtd. glute bridge; 6-8/leg x 4; rest 90 sec



For time:


KBS Swing (AHAP)

HR push up

b/t each set complete 100m waiter walk (alternate arms after 50m)

read more

Thursday – September 11

Where were you?

We all remember where we were on September 11.
It is hard to imagine how much time has passed,
how much has changed since then.

Take a moment and reflect on your life
and remember all of those who sacrifice themselves daily
so we can enjoy the freedom we have.




Thursday’s Workout


A. Hang snatch shrug + Mid hang snatch pull + Hang power snatch; 2.1.1 x 5; rest as needed (build from loads of previous week)

B1. Barbell front rack step up; 6-8/leg x 3; rest 30 sec
B2. Double DB bent over row @10X0; 6-8/arm x 3; rest 90 sec



For time @HARD effort:

Sprint 100m then…….


HPC (moderate and FAST)

Burpee over bar

read more