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 […]

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Thursday – Your Story

I saw this quote from a buddy of mine earlier
today and it really made me think.

Life isn’t what someone else wants or thinks is
best for you, it comes down to you. What is it you
want, what is it you are passionate about.

Start writing your story today!

Post your thoughts to comments.


Thursday’s Workout


A. Hang power snatch (from above the knee); 3,3,3,3; rest 90 sec

B1. Russian DB step up; 6-8/leg x 3; rest 30 sec
B2. Pendlay row; 6-8 x 3; rest 90 sec



For time:


PC (115/75#)

burpee over bar

read more

Wednesday – YOGA RETURNS…

… SUNDAY, September 7 and Sunday September 14.  11:00am.  Mark your calendars!


Wednesday’s Workout


A. FS @31X1; 5,5,5; rest 2 min (70-75%)

B. Push press; 5,5,5; rest 2 min (build to a heavy set of 5)



3 sets for time – CONSISTENT pace:

Row 500m

12 strict pull ups

10 push jerk (tough)

rest walk 1 min

read more

Tuesday – Become a Part of The Team

We’re holding an Interest Meeting WEDNESDAY, August 27 at 8:30PM

For those of you who are curious about becoming a part of the RARE Team
and wondering just how the Instructor Training Program works,

RARE is where you should be Wednesday night!

You aren’t expected to know how to coach…
that’s what the Training Program teaches.

All we ask for is determination and excitement to learn.

~The RARE Team


Tuesday’s Workout


A1. 5 sets – Snatch DL x 3 + PS x 1; rest 30 sec
A2. Push up amrap in 30 sec; rest 2 min



3 rounds for time:

30m DB lunge

15 KBS

10 DB front squat

100m FW

read more

Monday – Monday Motivation

This will wake you up better than that cup of coffee.

Monday’s Workout


A. FS @33X1; 5,5,5; rest 2-3 min (70-75%)

B. Press @20X1; 5-7 x 4; rest 2 min (70-75%)



3 rounds for time:

Row 300m

10 box jump step down

10 burpees

read more

Friday – August 22

Have ya heard?

Coming to you in 1 day.

RARE Fitness-Palooza…

11:00am – 2:00pm.

Whats happening??

Row Like-Mofo…

Get a Better Booty with the Worlds Best Boot Camp

Mobilize it..

And sooooo much more.

YOU don’t want to be left out!


Friday’s Workout


A. FS – build to a 1RM

B. Power clean – build to a 1RM

C. Wtd. chin up – build to a 1RM



10 min amrap:

Box jump step down (24/20″)

read more

Thursday – Comfort food

Comfort Food

With Fall approaching…my mind automatically moves to all things warm and fuzzy.

Pumpkins, apples, soups…you get the picture. I was having a craving for a good ‘ol

sloppy joe. Remember those awesome little creations? No worries, I have come across

something even BETTER and it satisfies any craving you might have for “comfort food”.

Adapted from

Paleo Sloppy Joe Sweet Potatoes

2-3 sweet potatoes, scrubbed and cut in half

1 medium onion, chopped

1 medium red or green pepper, chopped

3 tbs. tomato paste

2 tbs. water

2 medium carrots, finely chopped or grated

1 lb. ground protein

15 oz. can no-salt added tomato sauce

1⁄2 tbs. honey

1.5 tbs. apple cider vinegar

1.5 tbs. dijon mustard

1⁄4 cup water

salt, pepper, garlic powder, etc. to season potatoes

Preheat oven to 425. Cover a baking sheet with parchment. Place potatoes cut side down

on the sheet and cook for 30 minutes or until soft.

While potatoes are baking, heat a large skillet over medium. Add onion and peppers,

cooking for about 5 minutes or until soft. Add tomato paste, water and carrots, cooking

for another 2 minutes. Add ground meat and break up with a wooden spoon. Cook until

meat is no longer pink, stirring occasionally to keep it from sticking.

Add tomato sauce, honey, vinegar, mustard and water. Allow to come to a low boil, then

lower the heat and cover. Cook for 15 minutes or until most of the liquid is absorbed,

stirring a couple of times.

Meanwhile, remove potatoes from oven and allow to cool. Once cool enough to handle,

carefully scoop out the cooked flesh and place in a bowl. Add the cooked sweet potato to

the ground meat mixture and stir to combine. Season to taste with salt, pepper and garlic


Place the empty potato skins back on the baking sheet and stuff them with the potato/

meat mixture. Put back in the oven for about 5 minutes before serving.




Thursday’s Workout





For time:

Row 5k time trial

read more

Wednesday – Eating “clean” is EXPENSIVE!

In truth, it isn’t.

#1) You eat less when you fuel your body with nutrient-dense whole foods.

#2) You save a fortune in convenience food costs from restaurants to Starbuck’s and everything in between.

#3) Many of the items that comprise your newly “paleo” grocery list (found mostly on the perimeter of a grocery store) are sold in bulk and/or on line for cheaper per unit cost than you pay for smaller amounts.  And in many instances, they freeze or keep for months (nuts, nut flours, nut butters, meats, fruits, veggies).

What about the “organic” sections in the produce and Nature’s Market aisles of Wegman’s, you say?

Don’t be swayed by all that marketing.  If you want to buy organic because you want to avoid chemicals and pesticides, become familiar with the “DIRTY DOZEN” and the “CLEAN 15″ (published by the Environmental Working Group):

The “DIRTY DOZEN” are those fruits and veggies that rank highest in chemical/pesticide loads (i.e., BUY ORGANIC):

1. Apples

2. Strawberries

3. Grapes

4. Celery

5. Peaches

6. Spincah

7. Bell Peppers

8. Nectarines

9. Cucumbers

10. Potatoes

11. Cherry Tomatoes

12. Hot Peppers

+ Kale/Collard Greens

+ Summer Squash

The “CLEAN 15″ are those fruits and veggies with the least amount of chemical/pesticide load (i.e., NO NEED TO BUY ORGANIC):

1. Cauliflower

2. Sweet Potatoes

3. Cantaloupe

4. Grapefruit

5. Kiwi

6. Eggplant

7. Asparagus

8. Magoes

9. Papayas

10. Sweet peas, frozen

11. Cabbage

12. Avocados

13. Pineapple

14. Onions

15. Corn

Common foods not found on either list–bananas, oranges, tomatoes, lettuce, cherries, pears, carrots, green beans, raspberries, broccoli, and mushrooms–have moderate levels of pesticide absorption/contamination.  Buy those at your own discretion (i.e., choose which look best! or are on sale).

And if you shop at Farmers’ Markets, talk to the growers about their practices.  It’s a great way to learn about your community, to connect, and to be in control of your nutrition and diet, even if you can’t grow/raise the food yourself!

And if you’re still wondering: what does all that “organic” and “100% natural” wording mean?  Check out this article.


Wednesday’s Workout





3 sets max effort:

Row 250 m

15 x Kbs 2/1.5 pd

25 x Burpees

15 x Kbs 2/1.5pd

Row 250 m

rest EXACTLY 12 min b/t sets

all sets MAX

read more

Tuesday – August 19

Have you seen the super awesome Reebok 4.0′s your coaches have been sporting lately??

Well, this week we are setting up a pre-order… so you… can save some dough on these bad

ass shoes.

Even cooler? If you order this week we’ll be able to save you shipping costs too.

These bad boys retail for $119… you’re gonna get ‘em for $99.

So, get your name on the list…

pick your color…

And BAM…we’ll get ‘em ordered for you…ASAP.

Also, our RARE Instructor Training Program information meeting is
next Wednesday at 8:30pm. If you are interested send an email to


Tuesday’s Workout


A. BS – build to a 1RM

B. Power Snatch – build to a 1RM

C. Amrap 5 min – strict pull up



For time:

Run 1 mile time trial

read more