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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - Two weeks from now Rock The River - RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Two weeks from now Rock The River - RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Saturday
    19 May
    Warm Up
    Coaches Choice
    7am
    10 Mins individual warm up

    A) Tempo Front Squat 6 sets every 2 mins
    55%, 57%, 59%, 60%, 63%, 65%
    2 Tempo Front Squats
    3 Front Squats
    *For the tempo Front Squats 5 seconds on the way down and no pause in the bottom
    **The following 3 front squats perform at regular descent and speed

    B)Clean from the blocks (10 MINS) 2x2 at 70%

    2x1 at 75%

    2x1 at 80%


    C) For Time
    400 M Run
    21 Front Squats (135/95) (115/80) (95/65)
    21 Burpee Box Jumps
    400 M Run
    15 Front Squats
    15 Burpee Box Jumps
    400 M Run
    9 Front Squats
    9 Burpee Box Jumps
    400 M Run ....

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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - Thank You for Voting Us "Best Health Club" and "Best Personal Trainer" in Fredericksburg- RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Thank You for Voting Us "Best Health Club" and "Best Personal Trainer" in Fredericksburg- RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    WE WON!!! And wanted to say Thank You to each and every one of you who voted for RARE!
    We are on a Mission to make Fredericksburg the Fittest and Healthiest City in America.
    The first 10 years of our business has been an amazing journey and Lee and I have appreciated every minute of it. The next 10 years will be more amazing and we're more excited now than we ever have been about RARE! Special "BEST OF THE BURG" OFFER
    As a special gift, we are offering 20, Unlimited Memberships at $150/month!
    Lee and I get asked all the time why we put so much effort into RARE, our fitness facility, and our community... …when we should be taking more time for each other and our family. ....

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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - Get to know your Team at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Get to know your Team at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Happy Thursday everyone!!! And do you know what that means? It is time for our #thursdaycoachintroductions 👊💥 How about today we introduce you to Commander Meghen . Here's a quick look at this great girl! We asked her the following 12 questions. 1.
    What is your Favorite WOD?
    Any WOD that I don’t die is my favorite 2. What is your least Favorite WOD?
    Annie--those Double unders made into singles (3x) were a beast. 3. If you could be a superhero who would it be and why?
    Natasha aka Black widow. She is calculated in her moves, self assured, confident, intelligent and doesn't take crap from anyone. 4. Kill Cliff, Fit Aid, or I just drink whatever I can do recover?
    I ....

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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - Give a friend $50 Off Territory Meals at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Give a friend $50 Off Territory Meals at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Great Wednesday everyone! For a limited time, Territory Meals is giving $50.00 off to friends and family on their first order. If you haven't tried their meals they are fantastic. Here's the coupon code: www.territoryfoods.com/yum/RAREYEAH
    Also, my three favorite dishes from Territory Meals:1. Buffalo Chicken w/ Cumin Carrot Salad (SPICY) by Chef Rachelle 2. Pistachio Crusted Tuna Cakes w/ Fennel Apple Slawby Chef Rachelle 3. Ground Turkey Chili Verde (SPICY) by Chef Rachelle If you do decide to order these amazing meals, here is a tip to save you more money. Order the XL size meals, when you receive them at RARE, cut them in half and use for 2 meals. This is what I do every ....

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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - FREE RARE Experience at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    FREE RARE Experience at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Tuesday 15 May
    Warm UP (10 mins)
    Banded Hip walk with hip bridge
    2 Rounds
    10 air squats (5 seconds on the way down 2 second pause in the bottom)
    10 Box Step overs
    10 Back Squats
    5 OHS
    then
    Power snatch progression (3 pos)

    A) Snatch Complex
    Power Snatch + Squat Snatch
    EMOM X 10
    Min 1-2 – 60%
    Min 3-4 – 65%
    Min 5-6 – 70%
    Min 7-8 – 75%
    Min 9-10 – 75-80%
    *percentage based off of H.S. Snatch


    B) For Time
    20 Burpee Box Jump Overs
    30 Power Snatches (95/65) (75/55) (65/45)
    40 OHS
    50/35 Assault Bike (60/40 cal Row)

    C) Midline
    Weighted Plank Hold 3 ....

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  • Weekly Update From RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    Warm Up (10 minutes)
    10 Cal Row 5 Lateral Wall Walks 2 Rounds 5 Wall Balls 5 ring rows 5 T2B 5 Pull ups A) 4 MIN AMRAPS
    AMRAP4 27 CAL ROW 27 Wall Balls 27 CTB Rest 4 AMRAP 4 21 CAL ROW 21 Wall Balls 21 T2B Rest 4 AMRAP 4 15 Cal Row 15 Wall Balls 15 Pull Ups Rest 4 mins and to part B
    B) 5 MIN AMRAP
    3 DL (225/155) (185/135) (155/115) 3 HSPU 6 6 Increase reps by 3 for each mvmt until time expires ....

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  • Saturday throw down, Mothers Day Edition at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Saturday
    12 May
    Warm Up
    Coaches Choice
    7am
    10 Mins individual warm up
    A)Snatch from blocks (10 MINS) 2x2 at 70%
    2x1 at 75%
    2x1 at 80%

    B) The grind
    10 Rounds
    1 Rope Climb (4 rope heavies is scale or 5 SDHP AHAP)
    2 HSPU
    3 Power Snatches (155/115) (135/95) (115/80)
    *25 MIN CAP
    -REST 5 mins then begin part C

    C)Team togetherness 20 MIN AMRAP
    Teams of 3
    16/12 Cal Bike
    8 Burpees
    4 clean and jerks (135/95)
    *relay type work one starts and next one can’t start until the person finishes the clean; every 6 rounds increase weight by 10 (men) 5 (women)
    *a round is when 1 person on the team ....

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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - Benchmark Friday Hero WOD Adam Brown at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Benchmark Friday Hero WOD Adam Brown at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents. Friday 11 May
    Warm Up
    Burgener Warm Up
    2 Rounds
    10 Box Step ups Alt steps
    5 Wall Balls
    5 DL 45/35
    5 Barbell Good mornings 45/35
    5 Bench Press 45/35
    then
    3 pos clean x 2 finish with a split jerk 45/35

    A) Every 1:30 mins x 6
    2 Hang Squat Cleans + 1 Split Jerk
    *work to finish between 80-85%

    B) Adam Brown
    2 Rounds
    24 ....

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  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - Get to know your Team at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Get to know your Team at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Happy Thursday everyone!!! And do you know what that means? It is time for our #thursdaycoachintroductions 👊💥 How about today we introduce you to our Co-Owner and Coach Lee. Here's a quick look at this great girl! We asked her the following 12 questions! 1. What is your Favorite WOD? Annie 2. What is your least Favorite WOD? Fran 3. If you could be a superhero who would it be and why? I have always thought of my Dad as my superhero. He is a phenomenal human being. From the age of 12, he has worked night and day and always provided for his whole family. Whether it is rebuilding a classic car, fixing up a house, or refinishing furniture, he can do anything he puts ....

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  • Wednesday 9 May

    Wednesday 9 May
    Warm Up
    Burgener Warm Up
    Hip mobility rig
    2 Rounds
    10 Cal Row
    10 Lateral burpees over the ERG
    10 OHS 45/35

    A) Barbell Conditioning (10 mins)
    OHS
    Build to set of 3

    B) Conditioning
    AMRAP 3
    21/15 Cal Row
    21 Lat Erg Burpees
    Max OHS (75/55) (65/45) (55/35)
    Rest 3 minutes
    AMRAP 3
    18/13 Cal Row
    18 Lat Erg Burpees
    Max OHS (95/55) (75/55) (65/45)
    Rest 3 minutes
    AMRAP 3
    18/13 Cal Row
    18 Lat Erg Burpees
    Max OHS (115/80) (95/55) (75/55)
    Rest 3 minutes
    AMRAP 3
    18/13 Cal Row
    18 Lat Erg Burpees
    Max OHS (135/95) (115/80) (95/55)
    *Rest 3 minutes then do ....

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