Call us now 540-412-8417

Not many folks can brag about their good friend and doctor like we can.

So proud of you Rafael Hernandez.

For 5 weeks, you gave it your all and then some.

And

You not only kicked butt in every Wod

You placed first in the Mid Atlantic Region
For you division

So proud of you Doc!!!

#rarestrong
#bemoreawesome
#wearerare

Thursday's Workout:
■ Open Gym

■ WOD make up day
■ Advanced Class WOD

A) Power Snatch
3 reps x 8 sets; increase weight from previous week

B) Front Squat
building to ONE HEAVY set of 2

C) 8 min AMRAP:
30-20-10
DB HPC
DB FS
DU
rest 5 min
8 min AMRAP:
AB 10 cals
10 HPS - LOW load
10 lateral hops over bar
- KEY is consistency per round, SUSTAIN pace


 



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