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  • KLEPTO benchmark WOD at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Friday 15 December
    Burgener Warm Up 10 mins
    Hip mobility rig
    20 meter duck walk w/ pvc pipe x 2
    10 Back Squats with Barbell
    Clean Progression w/ barbell 45/35 x 3
    -Hang Squat clean + Clean pos 2 + Clean and jerk

    A. Clean & Jerk
    EMOM x 8 2 Squat Cleans + 1 Split Jerk (70% of 1RM Clean and Jerk) *BAF have them do front squats

    B. “Klepto”
    4 Rounds 27 box jumps 20 burpees 11 squat cleans, 145 *30 min time cap ** BAF will do front squats 45/35 Mobility
    Hip smash Roll out ....

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  • Rest Day at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    Still 3 More Days Left To Bring A Friend


    If you had a friend who knew about RARE CrossFit before you did and they hadn't invitited you to Bring A Friend week wouldn't you be mad at them? Don't be that firend... Be a Super Friend and send the invite! Scientific fact that friends who CrossFit together have better friendships* *Maybe not an acutal scientific fact, but it should be.
    Thursday 14 December
    Rest/Active Recovery Day
    -Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run -Do Crossover Symmetry for 15 minutes. -Pick a skill and work on it for 15 minutes. -Do mobility for 15 minutes: 5 ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Healthy Breakfast Swap at RARE Crossfit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Healthy Breakfast Swap at RARE Crossfit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    If you're still eating oatmeal, it's time to make a healthy swap! This recipe for a Breakfast Quinoa is just the beginning! Try adding some berries or opting for a savory quinoa instead with eggs and sautéed peppers and onions.
    Wednesday 13 December
    Burgener Warm Up
    Hip mobility rig
    20 meter duck walk w/ pvc pipe x 2
    10 Hang Power snatch w/ barbell 45/35
    10 Back Squats w/ barbell 45/35

    A) Front Squat (8 Mins)
    EMOM x 5: 1 pausing Front Squat ( 2 second pause in the bottom)
    EMOM x 5: 1 Front Squat
    *lifter picks load b/w 60% and 75%

    B) Conditioning
    AMRAP 8: 10 Toes to Bar 30 Burpees Rest 4:00 8 ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Our RARE Bootcampers are joining RARE CrossFit in Fredericksburg

    Our RARE Bootcampers are joining RARE CrossFit in Fredericksburg

    We are super excited to welcome these awesome folks to our RARE CrossFit program After graduating from Foundations, they are more than ready! Congratulations Danielle, Jen, Crystal, Deloris, Billy and Heaven
    Tuesday 12 December
    Warm UP
    Burgener Warm Up
    Lunge with rotation twist length of rig
    Inch worm length or rig
    2 Rds
    10 Good mornings empty bar 45/35
    10 HPC empty bar 45/35
    10 DL empty bar 45/35
    10 PJ empty bar 45/35
    1. Conditioning
    AMRAP 4: 3 rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) then Max Calorie Row in Time Remaining rest 4:00 AMRAP 4: 2 ....

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  • De Load Week at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!



    Monday 11 December
    Warm Up
    Burgener Warm up
    Scapula pull ups
    Slow lunge length of rig
    Backwards lunge length of rig
    10 Air Squats 2 second pause in the bottom
    10M duck walk w barbell
    10 Good Mornings
    10 OHS w/ empty barbell 45/35

    A.
    ). Snatch (EMOM X 8)
    Hang Power Snatch + Power Snatch (70% load across)
    *hang power snatch only for BAF; empty barbell

    B.) On The Minute x 8:
    1 Pausing Overhead Squat + 1 Overhead Squat (70% across) 2 second pause in bottom *Back squat for BAF C) 15 MIN AMRAP
    55 Power Snatches (95/65) (85/55) (75/45) (Hang Power Snatch empty Bar for BAF) 55 Pull ups (Jumping Pull ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Satisfy Your Sweet-tooth and Stay On-track at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Satisfy Your Sweet-tooth and Stay On-track at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Christmas cookies are such a huge temptation, but you don't need to give them up completely to stay on-track. Instead, make some of these naturally sweetened Chocolate Chip cookies . They are a much better option than traditional cookies, and they make a small batch. A great way to control your serving size is to freeze them in a two cookie portion and limit them to once or twice a week. It's okay to have a treat, just choose wisely!
    Thursday 7 December
    Rest/Active Recovery Day
    -Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run -Do Crossover Symmetry for 15 minutes. -Pick a skill and work on it for 15 minutes. ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Three days until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Three days until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    Don't Be a Grinch! It Is Time to PARTY!!!
    Hi Adam BOOM! We can’t believe our annual Holiday Party is just three days away! From the amount of RSVPs we’ve received, it’s going to be a PACKED house full of the RARE family, plus many friends, family members, significant others, and co-workers! We are so pumped to see you there! The details are as follows: DATE/TIME: Dec 9th @ 6:00pm LOCATION: RARE CrossFit It’s not too late to RSVP if you haven’t already (I mean, why wouldn’t you attend the greatest Holiday Party of the season?! :-) CLICK HERE TO RSVP!!!! DO IT NOW!!!! NO, I MEAN RIGHT NOW!!!! We look forward to sharing food, drinks, and so ....

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  • RARE CrossFit's "Holiday Survival Guide" for Fredericksburg, Spotsylvania, and Stafford!

    Tuesday 5 December
    Warm UP
    Burgener Warm Up
    10 Michael phelps
    10 Scapula push ups
    10 Air Squats 2 second pause in the bottom
    Lunge length of rig with hip rotation in the bottom of the lunge
    Frankenstein walk length of rig
    H.S. Hold against the wall :45 x 3 rounds
    2 mins double under practice
    1. Gymnastics Conditioning
    15 Strict HSPU (Kipping/Box) rest 1 min 12 Strict HSPU rest :45 9 Strict HSPU rest :30 9 Strict HSPU rest :15 6 Strict HSPU
    2. Conditioning
    For Time: 80 Double Unders, 240 singles 80 Air Squats 800 Meter Run 400 Meter Sandbag Run (50/35) 40 Kettlebell Swings ....

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  • The Most Wonderful Time of the Year at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    Warm Up
    Burgener Warm up
    Scapula pull ups
    Slow lunge length of rig
    Backwards lunge length of rig
    10 Air Squats 2 second pause in the bottom
    10 Wall Balls
    10 Med Ball Cleans
    10 Back Squats with Barbell 45/35

    A.
    ). Weighted Pull ups (10 mins)

    5x5 + max ring pull ups after each set of weighted pull ups *if you cant do a pull up do weighted negatives (pull up to the bar with a buddy and go down as slow as possible followed by max ring pull ups B) For Time
    Row, 1k 20 Medicine Ball Cleans, 20/14 lbs 20 Medball Lunges, 20/14 lbs Med Ball Run, 200 m 20 GHD Sit-ups, 40 abmat situps 20 Deadlifts, 135/95 lbs ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - A little over a week until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    A little over a week until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    So many have RSVP’d to attend our annual Holiday Party! We can’t wait to share music, hors d’oeuvre, drinks, games, prizes, and FUN with the house packed full of our favorite people – the RARE family! And don’t forget to bring along your significant other, friends, family, or co-workers who you know would enjoy a night of fun! Make Sure You RSVP I want to make sure no one misses out and has to live with the regret of not attending the best holiday party of the season. :-) There are just a few days left to RSVP, and you’re also welcome to bring along your significant other, friends, family, or co-workers who you know would enjoy a night of fun! ....

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  • "Jeremy" Benchmark WOD at RARE CrossFit

    1 December
    Warm Up (8mins)
    Butt Kicks Length of rig and back High Knees length of rig and back Slow lunge length of rig Backwards lunge length of rig Inch Worm Length of righ (finish with pushup in the bottom) Clean progression (Hang Squat Clean, Pos 2, Ground) x 3 ; Empty Bar 5 Press, Push Press, Push Jerk, Split Jerk, Empty Bar
    A) Clean and Jerk (12 mins)
    60% x2, 70% x 2, 75% x 2, 80% x 2, 85% x 1 B) Front Squat (10 mins)
    75% 5 x 5
    C) “Jeremy”
    21-15-9 OHS (96/65) Burpees *10min Time Cap

    Cool Down
    Foam Roll out focus on lumbar ....

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  • 30 November

    30 November

    Active Recovery / Rest day all athletes
    -Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run -Do Crossover Symmetry for 15 minutes. -Pick a skill and work on it for 15 minutes. -Do mobility for 15 minutes: 5 minutes light rowing/bike, 5 minutes of foam rolling, and 5 minutes of band work. *if you just completed the 55 minute cycle this is a active recovery day. Cool Down
    Foam Roll out focus on lumbar ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Healthy Holiday Tips Class on Sunday!

    Healthy Holiday Tips Class on Sunday!

    Feeling like an over-stuffed turkey after Thanksgiving? Dreading the temptations at upcoming holiday parties, family gatherings, and even your own kitchen? Join me on Sunday for a free class designed to help you enjoy the holidays without getting off track. Family and friends are welcome!
    29 November
    Warm Up (8mins)
    Shoulder Mobility Rig 5 Press, 5 push press, 5 push jerks 45/35 2 rounds 10 Good Mornings 45/35 10 Back XTN 10 DL w/ empty Bar A) Push Press
    75% 5x2, 80% 3x2 B) Jerk from Rack
    65% x 2, 70% x 2, 75% x 2, 80% x2, 85% 1x2 C) *RDL
    60% x 5, 65% x 5, 70% 5x3 *Based off 1rm Back squat
    D) For Time (25 mins)
    AMRAP 5: 50 Wall Ball Buy-In ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Gobbler WOD at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Gobbler WOD at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Amazing time at our Annual Gobbler WOD on Thanksgiving! Thank you to everyone who came out and joined us. You guys really know how to get your metabolism going. # gobblerwod # rarecrossfit 28 th November
    Warm Up
    Shoulder pass through 10 Michael Phelps 10 Scapula pull ups 10 Strict T2B HS hold on the wall for :30 for 3 rounds A) Gymnastics conditioning (8 mins)
    15 Kipping HSPU; rest 1 min 12 Kipping HSPU; rest :45 9 Kipping HSPU; rest :30 6 Kipping HSPU; rest ;15 6 Kipping HSPU B) Conditioning (21 mins)
    Every 3 mins for 7 rounds 400 meter run 12 Toes to Bar Cool Down
    Shoulder mobility Rig Lacrosse ball smash Accessory ....

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  • Team togetherness at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    November 27th
    Warm Up (8 mins)
    Lunge with rotation twists length of rig Inch worm length of rig Frankenstein walk length or rig Bear Crawl length of the rig Burgener warm up A) Snatch (10 mins)
    60% x2, 70% x 2, 75% x 2, 80% x 2, 85% x 1 B) Back Squat (10 mins)
    75% 5 x 5 C)
    AMRAP 25
    Teams of 3: * 150/100 Calorie Bike, 100 Power Cleans (135/95) (115/75) (95/45) 150/100 Calorie Bike, 80 Push Jerks (135/95) 150/100 Calorie Bike, 60 Front Squats (135/95) 150/100 Calorie Bike, 40 Clusters (135/95 ) * use rower if not enough bikes **cluster is a squat clean thruster Cool Down
    Foam Roll out Accessory Work
    Snatch Grip Deadlift (90%) 5x5 ....

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  • CrossFit Games open Reboot. Time to get in the mindset.

    25 November
    Warm Up
    Coaches Choice B) Gymnastics skill work
    Pull up practice

    A) 13.2 Reboot
    Complete as many rounds as possible in 10 mins of: 5 Shoulder-to-Overheads, 115/75 lbs 10 Deadlifts, 115/75 lbs 15 Box Jumps, 24/20 in For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted. *No time Cap ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Just a couple weeks until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Just a couple weeks until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    The buzz is building around this year’s annual Holiday Party here at RARE. This is the 9th year in a row we’ve hosted this awesome event (and the first at our new location)
    that allows us to show our appreciation to YOU, our loyal rock star clients!
    Just RSVP Here
    Have you RSVP’d yet to our event on Dec 9th? If not, what are you waiting for?! CLICK HERE!!!! Don’t miss out on a night of music, food, drinks, games, prizes, and FUN with your favorite sweat buddies! Just be sure to let us know you’re attending and the names of any guests by Dec 6th! Don’t forget, you’re also welcome to bring along your significant other, friends, ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Thanksgiving Gobbler WOD at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    Thanksgiving Gobbler WOD at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    Gobler WOD
    Teams of two 200M Sandbag run 25 KB Goblet squats (1.5/1pood) 25 Burpees over the KB 400M Run with Sandbag 25 KB swings 25 Lunges with the KB overhead 400M Run with sandbag 25 KB 1 arm KB snatches 25 Ring push ups 200M Sandbag Run Rest 1 min b/w rounds *partner not working holds the plank **every 100 meters the sandbag has to be exchanged on the run. Dropping the sandbag results in 10 Burpee penalty. ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Celebrating Thanksgiving with Healthy and Delicious Foods at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    Celebrating Thanksgiving with Healthy and Delicious Foods at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    It can be challenging to stay on track during the holidays, especially the ones that are centered around food. Thetemptations are everywhere and charged with family history. We typically overextend ourselves, and we believe we don't have time, so we make it to fewer workouts which means less stress relief. How's a CrossFit athlete to stay on track? Here are a few tips to help: 1. Practicecompassion with yourself. You aren't going to make all good choices and that's okay. There's no such thing as perfect! 2. While there's no such thing as perfect, excellence is attainable. Be mindful about the choices that you make. And savor each bite! 3. Bring healthy dishes to share to ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - It's Our Bring-a-Friend Week here at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    It's Our Bring-a-Friend Week here at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    We don’t know how time has flown so quickly, it seems like just a moment ago that RARE CrossFit opened up! Our growth has been awesome, and we’ve been lucky to serve the absolute best members EVER! Last night we were looking through the dozens of testimonials we've received here at RARE CrossFit, and we started to notice a trend... There were more than a handful like this one: "I can’t thank Jennifer enough for introducing me to RARE CrossFit! This has been the greatest thing for me. I’ve never felt better!" In fact, your referrals are the number one factor in our explosive growth! Which is great because that means you love what we do! And we are happy ....

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  • 4 Day programming is coming to you this week. Buckle up its going to be a bumpy ride at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    November 20th
    Warm Up (8 mins)
    10 Scap Pull ups 10 Strict T2B Hip mobility rig Sumo Squat with kb 10 Air Squats with KB (2 second pause in bottom) Burgener warm up A) Power Snatch (8mins)
    60% x3, 70% x 3, 75% 3 x 2 B) Back Squat 15 mins
    1RM C)
    AMRAP 18
    30 Thrusters (95/65) (85/55) (75/45) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar Cool Down
    Foam Roll out Accessory Work Snatch Grip Deadlift (85%) 5x5 RARE Barbell
    Hang snatch + Squat snatch double work

    60% of 1 x 3 65% x 1x 3, 70% 1x2 Back Squat 2 Rounds Rest 1 min b/w climbing and 2 minutes between rounds 85% X 3, 90% X 2 , 95% X 1, Deadlift (No letting go ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Announcing this year’s annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Announcing this year’s annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    IT IS OUR ANNUAL CHRISTMAS PARTY!!!
    The time has come once again for us to celebrate the holidays with the RARE family! You are cordially invited to join us at RARE CrossFit on Dec 9th at 6:00pm for our annual Holiday Party! We love having you as part of the RARE family, and this is an opportunity for us to give thanks! We will be providing our favorite potluck meals, but we welcome you to bring your favorite holiday recipe as well! Not only that, but we also welcome you to bring along your significant other, friends, family, or co-workers who you know would enjoy a night of fun! Please RSVP by Dec 6th with the number and names of people attending in your party. We will be raffling ....

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  • "Christine" Benchmark WOD with OLY I RM at RARE CrossFit


    17 November
    Warm Up (8 mins)
    Shoulder pass through 10 Scapula Pull Ups 10 Box step ups 24/20 5 Press, 5 Push Press, 5 Split Jerk Clean Progression HPC, HC(K), HSC, 10 Front Squats with bar (45/35) A) Clean and Jerk (15 mins)
    Est 1rm Max B) Front Squat (8 mins)
    75% 4 x 5 C) “Christine”
    3 Rounds 500m Row 12 Bodyweight deadlifts 21 boxjumps 24/20 Cool Down
    Foam Roll out focus on lumbar ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    It is time for our Annual RARE Christmas Party! Invite your friends, family, and co-workers. Come out and celebrate your year with the RARE community! You put in the grind with these people, sweat with these people, now it's time to unwind with these people! Significant others, friends, family, all are welcome to come. Food will be potluck style and beverges are BYOB A-I: Appetizers J-R: Main Dish S-Z: Dessert Also, there is an optional White Elephant Gift Exchange. If you wish to participate simply bring a wrapped gift of $20 or less.
    16 November
    Active Recovery / Rest day all athletes -Do 10 minutes of active warmup; Inchworm, wall walks, double ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Feeling chilly?  Make some chili RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Feeling chilly? Make some chili RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    The weather has quickly changed to much cooler, and our bodies need great fuel! Try this whole30 and paleo approved chili to stay warm! Feel free to substitute turkey for a lighter version, or black beans for a meat-free version.
    15 November
    Warm Up (8mins)
    Shoulder Mobility Rig Clean pulls with Bar 45/35 (HPC/HPCK/GHPC) 5 Press, 5 push press, 5 push jerks A) Power Clean
    70% 5x3, 75% 3x2 B) Power Jerk
    70% 5x3, 75% 3x2 C) Push Press
    75% 5x5 *20 mins to complete A-C strength work
    D) For Time (25 mins)
    AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) (115/75) (95/65) rest 5 minutes AMRAP 5 35/25 Calorie Row AMRAP ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Thanksgiving Workout and Pre - Black Friday Sale only at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Thanksgiving Workout and Pre - Black Friday Sale only at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Join Us... Thanksgiving morning? RARE's traditional Gobbler WOD! Thursday, November 23rd at 9:00am. Then, from 10am - 11am we have a Special 1 HOUR of SALES happening at RARE. SAVE BIG on supplements, swag, and other items. #blackfridaysale #holidayswag #rarecrossfit #givethanks #getfit #rarecrossfit
    14 th November
    Warm Up
    Inch Worm 10 Meters Shoulder pass through 10m inch worm (finish each worm in the bottom with a push up) 10m Frankenstein walk 10m Hamstring Pull 10m Quad Pull Burgener Warm Up A) Barbell Cycling
    For Time: (Can be power of squat) 10 Snatches (115/80) (75/40) change weights 8 Snatches (135/95) (95/60) ....

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  • What is Going On This Week at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

    Holidays Are Almost Here!

    November 13th
    Warm Up (8 mins)
    2 mins double under work Burgener Warm Up 2 x Snatch Progression (SB, HS, HSK, S) A) Snatch (15mins)
    Find 1rm B) Back Squat (coaches put the clock to 1:10 for each round: 4 rounds total)
    75% 4 x 5 C)
    AMRAP 15
    50 Double Unders (150 singles) 25/18 Calorie Bike (30 Calorie Row) 15 Dumbbell Hang Squat Cleans* (50/35)(40/25)(30/15) *KB weight would be (1.5/1)(1/.5) Midline
    50-40-30-20-10 abmat stiups (scale up with weighted)

    Cool Down
    Foam Roll out Accessory Work Snatch Grip Deadlift (80%) 5x5 RARE Barbell
    Hang Snatch pull at POS 2 (2 second pause) 60 % of 1rm squat snatch ....

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  • Partner Go Time for Veterans Day to encompass team work...Grab a friend and get to work.

    11 November
    Warm Up
    Coaches Choice A) Barbell Conditioning
    For Time 10 Clean and Jerks (115/80) (95/60) 8 Clean and Jerks (135/95) (115/80) 6 Clean and Jerks (155/105) (135/90) 4 Clean and Jerks (185/135) (145/100) 2 Clean and Jerks (205/145) (155/135) B) Teams of 2 20 MIN AMRAP
    7 Ring Push UPS 7 Wall Balls 7 Power Snatch (95/65)(75/55)(65/35) -You Go I go partner style smash. No Rest. A member must be performing a portion of the WOD at all times. The partner not working will be in the plank position. If a member of the team takes a break either in the plank or in the WOD a 5 burpee penalty goes down. Each time the team rests, the number of burpees increases by ....

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  • "22" Hero WOD for Veterans Day

    10 November
    Warm Up (8 mins)
    Partner Fun
    Shoulder pass through Burgener Warm up 10 OHS with 10m Duck Walk 5 Press, 5 Push Press, 5 Split Jerk Clean Progression HPC, HC(K), HSC, Clean) A) Snatch (8 mins)
    60% x 2, 65% x 2 70% x 2, 75% 1 x 5 B) Clean and Jerk (8 mins)
    60% x 2, 65% x 2 70% x 2, 75% 1 x 5 C) Front Squat (8 mins) 1min between sets
    70% 5 x 3 D) “22” : Hero WOD for “Seal Team Six” 22 Push-ups 22 Box Jump (24/20in.)s 22 Muscle-ups 22 Back Squats 155 lbs 22 Shoulder Presses 155 lbs 22 Kettlebell Swings 1.5/1 pood 22 Toes-to-Bars 22 Deadlifts 185 lbs 22 Double Unders 22 Power Cleans 155 ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - The Holidays are right around the corner Fredericksburg, Spotsylvania, and Stafford! How can RARE CrossFit help you?

    The Holidays are right around the corner Fredericksburg, Spotsylvania, and Stafford! How can RARE CrossFit help you?

    Do You struggle Looking your best .......... Feeling Your Best .......... During the Holiday Season. Are you dreading trying to fit into that Party Dress? Have no fear! RARE Bootcamp Blitz is Here! November 28th - December 21st. Limited Spots Available. Get YOURS Now! (540) 412-8417 9 November
    Rest Day Recovery All athletes Active Recovery / Rest day -Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run -Do Crossover Symmetry for 15 minutes. -Pick a skill and work on it for 15 minutes. -Do mobility for 15 minutes: 5 minutes light rowing/bike, 5 minutes of foam rolling, and 5 minutes of band work. ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Time to Relax and Restore with Bobbi Yoga at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Time to Relax and Restore with Bobbi Yoga at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    I t's that time again! Bobbi will be with us again on Sunday to help you learn how to recover and relax. The class is createdjust for us, because Bobbi knows how much we demand of ourselves as crossfit and bootcamp athletes. Curious? Ask someone who has attended their opinion, and then join us on Sunday at 1 p.m. Here's a link to the event. PLEASE be there 15 minutes early to sign a waiver and set up your mat! Thanks! 8 November
    Warm Up
    Shoulder Mobility Rig 2 minutes double under work Clean pulls with Bar 45/35 (HPC/HPCK/GHPC) 5 Press, 5 push press, 5 push jerks A) Hang Power Clean
    70% 3x3 B) Clean Pull
    80% 3x3 C) Back Squat
    75% 5x3 ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - How to lose 11 pounds and 5% body fat at RARE CrossFit. Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    How to lose 11 pounds and 5% body fat at RARE CrossFit. Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    A big Congratulations to ALL our Zone Challenge participants. Everyone did AWEsome and your results show all the hard work you put in. With that being said, we would like to congratulate our winners: Ryan came a close second to First Place Winner Raf. Both of them losing 11 pounds and 5% body fat. 7 th November


    Warm Up
    Inch Worm 10 Meters 2 Rounds 10 Scapula Pull Ups 10 KTE 10 Wall Balls 1 RD 10 Shoulder pass through 1xClean Progression ( HPC/HSC/Clean) 5 Press, 5 push press, 5 push jerks A) Barbell Cycling
    EMOM X 8 3 PC + 3 FS + 3 PJ (155/105) (135/95) (95/75) B) Conditioning
    AMRAP 4 15-12-9 Wallballs (20/14) ....

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  • How prepared are you for everyday challenges? Let RARE CrossFit prepare you!

    Monday 6th, November 2017 Warm Up (8 mins)
    10 Scapula Push Ups 10 Sumo DL High pull w/pvc pipe 2 x 5 OHS Squats finish last air squat with 10m duck walk 2 x Snatch Progression (SB, HS, HSK, S) A) Hang Power Snatch (8mins)
    70% 3 x 3 B) Overhead Squat (8 mins)
    70% 3 x 3 C) 3 RFT
    21-15-9 Sumo Deadlift High Pull (95/65) (85/55)(75/45) Push Press Lateral Burpees Cool Down
    Foam Roll out Accessory Work Snatch Pull (80%) 3x3 Rare Barbell
    Hang Snatch pull at POS 2 (2 second pause) 60 % of 1rm squat snatch x3 65% x 3, 70% x 3, 75% x 1 x 2 Back Squat 2 Rounds Rest 1 min b/w climbing and 2 minutes between rounds 80 X 5, 85 X 3 , 90 X 2 Deadlift ....

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  • "Betty" Benchmark Workout and Survey at RARE Crossfit..Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Loading... 3 November
    Warm Up
    10 Box Jump Step Ups (alternating legs) 10 Air Squts 5 Press, 5 Push Press, 5 PJ, 5 Split Jerk 10 Font Squats Clean Progression HPC, HC(K), HSC, Clean) A) Clean and Jerk (14 mins)
    70% x 2, 75% x 2 80% x 2, 85% x1 90% x 1, 95% x 1 B) Front Squat
    Front Squat 86% 4x5 (coaches set clock for 4 rounds and 1:30 on the timer) C) “Betty”
    5 Rounds 12 Push press (135/95) (115/75) (95/55) 20 Box Jumps (24/20) Cool Down
    Foam Roll out focus on lumbar ....

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  • Planks Never Fail at RARE Crossfit..Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    How Did Your Planks Go?
    If they didn't go well here is something to make you feel a little better about yours... Keep at it. They will improve over the month! 2 November
    Rest Day Recovery All athletes Active Recovery / Rest day -Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run -Do Crossover Symmetry for 15 minutes. -Pick a skill and work on it for 15 minutes. -Do mobility for 15 minutes: 5 minutes light rowing/bike, 5 minutes of foam rolling, and 5 minutes of band work. *if you just completed the 55 minute cycle this is a active recovery day.
    ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Happy Planksgiving with RARE Crossfit..Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Happy Planksgiving with RARE Crossfit..Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Are you ready for PLANKSGIVING? For the month of November, RARE CrossFit is ready to plank our way to giving you a STRONG and sexy midline! Sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly the case with planks. Not only is it one of the BEST exercises for core conditioning.. It also works your glutes, hamstrings, arms, supports proper posture AND improves balance. Here's how Plank It Out works: Week 1 Starting TODAY (day 1), you will test your MAX EFFORT plank. That is how long can you hold a plank with a neutral spine. For the rest of the week (days 2 - 7), you'll hold it EQUALLY as long as day 1. Keep ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Happy Fundraising Halloween Fredericksburg, Spotsylvania, and Stafford from your RARE CrossFit Family!

    Happy Fundraising Halloween Fredericksburg, Spotsylvania, and Stafford from your RARE CrossFit Family!

    This past Friday we celebrated Halloween a little early. Why? Because we have an amazing community and part of our amazing community has a bunch of their family members down in Puerto Rico... without power after 38 days. So, what do you do when your community.... your family is struggling? You come together. You throw a party. You celebrate how you can help others out. And by the end of the evening we raised over $1,200 for our families in Puerto Rico. A huge thank you goes out to our entire RARE Family who came out and donated... and a special thank you goes out to Vivi, Omar, and the co-owner of RARE CrossFit... Lee Walchester. We appreciate all of you. 31 October
    ....

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  • Get of the couch and off the Carbs with RARE Crossfit..Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    30 October

    Warm Up (8 mins)
    10 Scapula Push Ups 5 Air Squats finish last air squat with 10m duck walk 1 x Burgener Warm Up 2 x Snatch Progression (SB, HS, HSK, S) A) Snatch (14mins)
    70% x 2, 75% x 2 80% x 2, 85% x 2 90% x 1, 95% x 1 B) Back Squat (7:30)
    86% Every 90 seconds 4x5 (coaches set clock for 4 rounds and 1:30 on the timer) C) 3 RFT
    400m Run 15 Clean and Jerks (115/80) (95/60) (75/40) 75 D/U Cool Down
    Foam Roll out Accessory Work Snatch Pull (110%) 2x4 Rare Barbell
    Hang Snatch Progression 60 % of 1rm squat snatch x2 65% x 2, 70% x 2, 75% x 2 Back Squat 2 Rounds Rest 1 min b/w climbing and 2 minutes between rounds 65 X 8, ....

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  • Saturday - Oct 28

    28 October
    Warm Up
    Coaches Choice A) Barbell Benchmark: “Isabel”
    30 Snatches (135/95) *10 minute CAP B) 10 MIN AMRAP
    10 HSPU 20 CAL ROW 30 Pistols (Alternating) ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Halloween WOD aka Monster Mash at RARE Crossfit.

    Halloween WOD aka Monster Mash at RARE Crossfit.

    27 October
    Warm Up
    2 Rounds 10 Air squats 10 lunges 5 HPC, 5 HSC, 5 Cleans (45/35) 10 Front Squats 5 Push Jerks 5 Split jerks A) Clean and Jerk (14 mins)
    70% x 2, 75% x 2 80% x 2, 85% x1 90% 1 rep x 3 sets B) Front Squat
    85% Every 90 seconds 5x5 (coaches set clock for 5 rounds and 1:30 on the timer) C) Monster Mash WOD for timeperform this on your own if you dare.....
    31 Sumo Deadlift High Pull (115/80) (95/65) (75/55) 31 Lateral Burpee 31 Double Unders 31 OHS 31 Pull up 31 Double Unders 31 Power Cleans 31 T2B 31 Double Unders 31 Push press Cool Down
    Foam Roll out focus on lumbar ....

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  • Don't Miss All The FUN at RARE CrossFit...Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    So Much Coming Up...Don't Miss Out! Friday
    is our Halloween WOD
    and as part of our Friday Night Lights Event we will be dressing up and conducting a fundraiser
    for those in Puerto Rico affected by the hurricanes. The Saturday we have our Zone Challenge Final Workout... And from 10:15-11:00 our Free Handstand Clinic.... So much coming up you will need this rest day just to be ready!!! Thursday's Workout:
    Active Recovery / Rest day -Do Crossover Symmetry or enjoy your local parks. ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Need a new breakfast idea, Fredericksburg?

    Need a new breakfast idea, Fredericksburg?

    With the cooler, fallmornings, a warm breakfast is extra appealing. As athletes, finding a meal thatsatisfies us, helps us fuel our bodies to recover and rehydrate, can sometimes bechallenging. The BreakfastSoup that I want to share with you today has theability to do it all. It's perfect with a side ofchicken sausage, or a cup of shredded, leftoverrotisserie chicken. Feel free to substitute any hard squash, carrots, parsnips, sweet potatoes, or a combination, and any variety of apple you enjoy. This is a forgivingrecipe that allows you to have fun and personalize it!
    25 October
    Warm Up
    Shoulder Mobility Rig 2 minutes double under work Clean pulls with Bar 45/35 ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Friday Night Lights Fundraiser for Puerto Rico at RARE CrossFit...Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Friday Night Lights Fundraiser for Puerto Rico at RARE CrossFit...Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    ??????Friday, October 27th 5:00 - 7:00pm!!!?????? We're having our annual Halloween WOD ...and A special Fundraiser to help our friends and family in Puerto Rico who were devastated by the hurricanes! Omar, Vivi, Bryan, Ivelisse and Jose all have family there and we want to help support how ever we can. Please join us and bring your friends and your family for a fun filled WOD to scare you outta of your pants! Here is more information from Vivi about their family. "On September 20, Hurricane Maria a powerful Category 4 hurricane with 150 mph winds made direct landfall on Puerto Rico. What’s happened since has been truly catastrophic for the island. In many places, ....

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  • Halloween Week at RARE CrossFit...Fredericksburg, Spotsylvania, and Staffords’s premier CrossFit Facility!


    23 October
    Warm Up (8 mins)
    10 Scapula Push Ups Sumo Squat Hold 15 seconds x 2 10 Goblet Air Squats (use KB utilized for sumo squat) 1 x Burgener Warm Up 2 x Snatch Progression (SB, HS, HSK, S) A) Snatch (14mins)
    70% x 2, 75% x 2 80% x 2, 85% x2 90% 1 rep for 3 sets (1x3) B) Back Squat (7:30)
    85% Every 90 seconds 5x5 (coaches set clock for 5 rounds and 1:30 on the timer) C) “Nasty Girls”
    3RFT
    50 Air Squats 7 Ring Muscle Ups 10 HPC (135/95) (115/75) (95/65) *3 pull ups + 3 Ring Dips + 1 M/U
    Cool Down
    Foam Roll out Accessory Work Snatch Pull (105%) 4x4 Rare Barbell
    Hang Snatch Progression 60 % of 1rm squat snatch x3 65% 2 ....

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  • "Donny" Hero WOD and Staying on Track at RARE CrossFit... Fredericksburg, Spotsylvania, and Stafford's premier CrossFit Facility!


    20 October
    Warm Up
    Partner Fun
    1 minute-Wall Balls – partner holds plank while your toss the wall ball -then switch 1 minute-push up with feet on top of wall ball – partner does HS hold while you push -then switch 1 minute-med ball toss 10 meters 1 minute-Air squat to butt touching med ball-partner does push ups then switch and feel ready for the work out A) Clean and Jerk (14 mins)
    60% x 3+1, 65% x 2+1 70% x 2+1, 75% x2+1 80% x 2+1, 85% 1 x 3 B) Front Squat
    80% Every 90 seconds 5x5 (coaches set clock for 5 rounds and 1:30 on the timer) C) “Donny”
    21-15-9-9-15-21 Deadlift (225/155) Burpees Cool Down
    Foam Roll out focus ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Yoga on Sunday, Fredericksburg!

    Yoga on Sunday, Fredericksburg!

    Ready for some relaxation and restoration? Join Bobbi of Gray Dog Yoga at 1 p.m. thisSunday to enjoy the benefits of restorative yoga! Beginners are welcome! This is afantastic introduction to yoga for first-timers! 18 October
    Warm Up
    Shoulder Mobility Rig 2 minutes double under work Clean pulls with Bar 45/35 (HPC/HPCK/GHPC) 5 Press, 5 push press, 5 push jerks A) Power Clean
    80% 3x5 B) Push Jerk
    75% 3x5 C) Push Press
    80% 3x5 -20 mins Total to do all strength work D) Ascending later for 7 Minutes
    1 Power Clean, 30 D/U 2 Power Clean, 30 D/U 3 Power Clean, 30 D/U *Add 1 PC per round *pc weight (155/105) (135/95) (115/75) (95/65) Midline
    ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Stronger Faster Healthier at RARE CrossFit... Fredericksburg, Spotsylvania, and Staffords’s premier CrossFit Facility!

    Stronger Faster Healthier at RARE CrossFit... Fredericksburg, Spotsylvania, and Staffords’s premier CrossFit Facility!

    Are you struggling with your recovery? Feeling sore after your wod? Waking up feeling like you have been hit by a truck? Tyler from SFH is coming to save the day! Have a question about what supplements to take? Bring your questions to Tyler tomorrow at RARE Sampling in progress from 4pm - 7:30pm. # sfhisthebest # strongerfasterhealthier # wearerare # bemoreawesome
    17 th October
    Warm Up
    Inch Worm 10 Meters 10 Burpees 10 Shoulder pass through 1xSnatch Progression 1xClean Progression ( HPC/HSC/Clean) 5 Press, 5 push press, 5 push jerks, 5 Split Jerks A) Barbell Fun (Cycling)
    EMOM x 10 Minutes 1-5: 4 Snatches (185/135) (135/95) (95/65) ....

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  • This week at RARE CrossFit, Fredericksburg, Spotsylvania, and Staffords’s premier CrossFit Facility!


    16 October
    Warm Up (8 mins)
    10 Scapula Push Ups 10 Michael Phelps 10 Air Squats 1 x Burgener Warm Up 2 x Snatch Progression (SB, HS, HSK, S) A) Snatch (14mins)
    60% x 3, 65% x 2 70% x 2, 75% x2 80% x 2, 85% 2x3 B) Back Squat (7:30)
    80% Every 90 seconds 5x5 (coaches set clock for 5 rounds and 1:30 on the timer) C) 5RFT
    400M Run 15 Power Snatches (75/65) (65/55) (45/35) Cool Down
    Foam Roll out Accessory Work Snatch Pull (105%) 3x4 Ring Muscle Ups 4 sets of Failure -Rest 90 seconds b/w sets Rare Barbell
    15 Mins est 1 rm Snatch 12 mins est 1 rm Back Squat 12 Mins est 1rm Deadlift ....

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  • Saturday - Oct 14 (Kelsey)

    October 14th, 2017 Warm Up
    Coaches Choice A) Barbell Conditioning EMOM X 7
    3 PC + 3 FS + 3 PJ HVY load

    B) Clean Pull
    100% 3x4

    C) WOD
    21-15-9 Power Clean (135/95) (115/75) (95/65) Ring Dip Cool Down High Fives take in some post workout recover and enjoy the weekend! Grab your friend and head to The Festivus Games to support the RARE athletes getting it done. ....

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  • DIRTY 30 Benchmark Work at Fredericksburg, Spotsylvania, and Staffords’s premier CrossFit Facility!

    October 13th, 2017
    Warm Up
    -Festivus Athletes Rest: No Work. Mobility Only
    2 Rounds (10 mins)
    10 Michael Phelps 5 Press + 5 Push Press + 5 PJ Snatch Progression x 2 (SB, HS, HSK, G) C&J progressionx2 (HPC, HSC, C, C&J) A) Snatch
    60% x 2, 65% x 2, 70% x 2, 75% 1x5 B) Clean and Jerk
    60% x 2, 65% x 2, 70% x 2, 75% 1x5 *20 mins total for Snatch and C&J work
    C) ”Dirty 30”
    30 Box Jumps, 24/20 in 30 Jumping Pull-ups 30 Kettlebell Swings, 35/26 lbs 30 Lunges 30 Knees To Elbows 30 Push Press, 45/33 lbs 30 Back Extensions 30 Wall Balls, 20/14 lbs 30 Burpees 30 Double Unders ....

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  • Get Some ZZZs Fredericksburg

    Why Is Sleep So Important? Arianna Huffington is a hugely successful businesswoman. She had to learn about the negative effects of poor sleep the hard way. Check out her TED talk above. Quality sleep is key to so many health markers and is needed for you to repair your body after the expertly designed programing of Coach Josh. THIS IS A BIG SHOUT OUT TO OUR FESTIVUS CREW....GET SOME REST!!!
    This holds true for Thursday night especially. Sometimes it can be more difficult to get a quality sleep the night before a big event. That means this THURSDAY
    night you need to get some quality ZZZs ( 7-8 hours
    ). See you all rested and ready to go Friday and the Festivus crews on ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Fueling your Body for Workouts, Fredericksburg

    Fueling your Body for Workouts, Fredericksburg

    "Hey Jen, what should I eat before I workout? And how about after the workout?" I think Ihear those two questions more than any other when it comes to the RARE community. It's a great questions, and how you choose to fuel can make or break not only your workout, but your recovery, level of soreness, sleep and more. Fuel is crucial! Ready to learn more? Join me this Sunday at 1 p.m. for the last in my Nutrition for Everyday Athletes series, Pre- and Post-WorkoutNutrition . Theclass is FREE to the public so make sure to bring friends, family, and coworkers! Jen Miller,IntegrativeNutritionHealthCoach www.growinggreentomatoes.com October 11th, 2017

    Warm Up

    Shoulder ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Proud of Central Park Insurance in Fredericksburg!

    Proud of Central Park Insurance in Fredericksburg!


    Overcoming fears and obstacles. Joseph Boggs and his awesome team of ladies of Central Park Insurance crushed their first 5K mud race this weekend! We are so proud of all of you, the hard work you put in... day in and day out at the gym. Your results speak volumes of you each of you are as amazing human beings. We appreciate you Joseph Boggs and Central Park Insurance. October 10th, 2017

    Warm Up

    Sumo Squat with KB 10-15 Second hold

    5 Cycles of Snatch Progression (SB/HS/HSK/Ground)

    5 Press + 5 Push Press + 5 Push Jerk (Press progression) 45/35

    10 Split Jerks with Bar

    10 Front Squat with Bar



    A) Barbell Conditioning

    EMOM X 10

    Minutes 1-4: 3 Snatches (power or squat) ....

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  • RARE CrossFit this week Fredericksburg!


    October 9th, 2017
    Warm Up (8 mins)
    10 Band Pull aparts 10 Ring Rows 10 Scapula Pull Ups Burgener Warm Up with Bar Duck walk with bar 10 meters finish with 5 OHS with the bar
    A) Power Snatch (8 mins)

    70% 3x3
    B) OHS (8 mins)
    70% 3X3

    C) For Time
    21-15-9
    Cal Row
    DB Snatches (53/35)
    Then
    21-15-9
    Box Jump overs
    Pull ups

    Cool Down
    Shoulder mobility on the rig

    Accessory Work
    A) Snatch Pull 80% 3 (34) B) Ring Muscle Ups 3x70% unbroken ....

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  • TEAM WOD time Fredericksburg!

    September 6th, 2017 Warm Up
    Coaches Choice Odd Object conditioning 10 mins
    Stone Pick up and put down work

    Barbell Conditioning EMOMX5
    3 PC + 3 FS + 3 PJ HVY load

    WOD
    TEAM Kelly 5 Rounds for time Team run 400M 30 Box Jumps 30 Partner Alternating Wall Balls 20/14 Cool Down High Fives take in some post workout recover and enjoy the weekend! ....

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  • Harper HERO WOD Fredericksburg!

    October 5th, 2017
    Warm Up
    2 Rounds (10 mins)
    5 Hang Clean 45/35 5 Hang Squat clean 45/35 5 Push Press 45/35 5 Split Jerks 45/35 A) Squat Clean and Jerk (10 mins)
    60% 3+1 (3 cleans + 1 Jerk) 65% 3+1 70% 3+1 75% 3+1 80% 2+1 (3) B) Front Squat (8 mins)
    78% 4x5
    4 sets of 5 reps
    C)Harper
    Complete AMRAP in 23 mins
    9 CTB pull ups
    15 PC 135/95
    21 Air Squats
    Run with 45lb/35 plate or Vest 400 m
    Accessory Work
    Clean Pull 100% 3(4) Barbell Row 5x5 ....

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  • Festivus Crew at RARE CrossFit in Fredericksburg

    RARE Representing at Festivus All of you have probably seen the RARE athletes training for the upcoming Festivus Games. They have been training hard and we need to show our support for all their efforts. The RARE family will be traveling down in force to represent our box. Make sure you wear your RARE gear. Based on all the people at the event last year car pooling is recommended. When you say? October 14th Athlete Briefings start at 8:30am. Where you say? TrainTown Crossfit 625 N. Washington Hwy., Ashland, Virginia
    Thursday's Workout:
    Rest/Active Recovery -Do Crossover Symmetry if you have shoulder strength issues or need to bullet proof the shoulders. ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Feeling sore?  Get to bed earlier, Fredericksburg!

    Feeling sore? Get to bed earlier, Fredericksburg!

    One of the most forgotten parts of muscle recovery is sleep. With busy lives, phones that alert us to every social media update, and two or four legged kids to care for, sleep is often sacrificed. This comes at a cost to our health, stress level, and musclerecovery. Our bodies use sleep to recharge, and without it we suffer from depressed immune systems, fatigue, and overwhelm. Check out this article for a bit more on the science of sleep for athletes. One of the ways I help my privateclients to improve their sleep pattern is with a bedtime routine. It might include a hot bath, reading, enjoying a funny tv show, somerestorative yoga and stretching, foamrolling and calming ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - What do you eat before your workouts, Fredericksburg?

    What do you eat before your workouts, Fredericksburg?

    Before a workout , it's good to eat simple carbohydrates, because they are digested fast and provide quick energy. Examples include: A granola bar, a piece of fruit, oatmeal, Greek yogurt (this contains carbs and protein), dried fruit, crackers, a rice cake, and a piece of toast. Here are six snacks to keep you going! https://www.everydayhealth.com/pictures/6-best-pre-workout-snacks/#01
    October 3, 2017

    Warm Up

    Sumo Squat with KB 10-15 Second hold

    5 Cycles of Snatch Progression (SB/HS/HSK/Ground)

    5 Press + 5 Push Press + 5 Push Jerk (Press progression) 45/35

    10 Split Jerks with Bar

    10 Front Squat with Bar



    A) Barbell Conditioning

    EMOM X 8

    Minutes 1-4: 4 ....

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  • Monday - Oct 2

    October 2, 2017
    Warm Up
    10 Band Pull aparts Inch Worm Burgener Warm Up with Bar 2x Snatch progression with Bar (Snatch Balance/HS/HS at knee/ and from the ground
    A) Snatch (15 mins)

    60% 3

    65% 3

    70% 3

    75% 3

    80% 3 (3)
    B) Back Squat 78% 6x5 (10 mins)

    C) For Time
    27-21-15-9
    Row
    KB Snatches (53/35)
    OHS 95/65
    D) Midline 2 super sets
    40 Situps (weighted)
    40 Hip XTN

    Accessory Work
    A) Snatch Pull 100% 3 (4) B) Ring Muscle Ups 4x60% unbroken ....

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  • Food Prepping For The Weekend at RARE CrossFit in Fredericksburg

    Keep The Momentum Going on Your Zone Challenge! Food prep is easiest when done on the weekend. A few weeks ago Jen Miller gave everyone some amazing tips on how to easily prep your meals. You can always find great info at Jen's website Growing Green Tomatoes . Looking for a tasty lunch? How about barbecue chicken salad? Just click the image below. Need other meal ideas? Just Click Here. September 30th, 2017 Warm Up
    Coaches Choice Odd Object conditioning 10 mins
    Head to parking lot learn how to flip tire….then flip tire with some friends

    Barbell Conditioning 10 mins
    3 PC + 3 FS + 3 PJ 155/105

    WOD
    20 MIN AMRAP 40 CAL ROW ....

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  • "Annie" Girl WOD....at RARE CrossFit in Fredricksburg

    September 29 th , 2017
    Warm Up
    500m Row 2 Rounds 30 Double Unders 5 Push Press 45/35 5 Split Jerks 45/35 5 Front squats 45/35 A) Clean and Jerk (12 mins)
    60% 3+1 (3 cleans + 1 Jerk) 65% 3+1 70% 3+1 75% 3+1 (3) B) Clean Pull (8 mins)
    95% x3 (4)

    C) Front Squat (8 mins)
    75% 4x5

    D)Annie (10 min cap)
    50-40-30-20-10
    Double Unders
    Sit Ups
    ....

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  • Free Muscle Up Clinic at RARE CrossFit in Fredericksburg

    Time to Get That First Muscle Up is POSTPONED! This Saturday Coach Josh was going to provide an awesome FREE Muscle Up Clinic for all our RARE athletes, however, it has been postponed to a later date. Stay tuned for updates on our FREE skill sessions in the near future. Thursday's Workout:
    Take today as an Active Recovery Day. Talk to one of your RARE Coaches for suggestions.
    ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Legs Up Wall for Recovery Fredericksburg!

    Legs Up Wall for Recovery Fredericksburg!

    This past Sunday, Bobbi of Gray Dog Yoga, shared many restorative poses with our crossfit athletes. One of my favorites is Legs Up Wall. It's a simple pose that has fantastic benefits for mind and body. Recovery is incredibly important for the intense workouts that Coach Josh designs for us, and this pose is one easy way to find that relief. Here's an article with some of the benefits. Give it a try and let me know what you think! September 27th, 2017
    Warm Up

    Shoulder mobility rig

    Scapula push ups

    Handstand Work Get on the wall 5-mins of practice if you have it

    5 HSPU deficit rest 1 min

    4 HSPU deficit rest 45 sec

    3 HSPU deficit rest 30 sec



    A) Power Clean
    75%3x5 ....

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  • Time to Step Up Your Spark Game at RARE CrossFit in Fredericksburg

    Just Water? That is All You Add to Your Spark? Time for us to help you up your game. Try this one on for size... Spark Breakfast Smoothie - 1 cup frozen summer fruit blend (peaches, strawberries, blackberries) - 2 tablespoons plain yogurt - 2 tablespoons peanut butter - 1 packet Spark mango strawberry flavor - 1/2 cup water September 26th, 2017

    Warm Up

    Sumo Squat with KB 10-15 Second hold

    2 Rounds slow pace

    10 Reverse Lunges

    10 Shoulder Pass Through

    10 OHS with pvc pipe

    5 Press + 5 Push Press + 5 Push Jerk (Press progression) 45/35

    10 Front Squat with Bar



    A) Barbell Conditioning

    EMOM X 8

    Minutes 1-4: 3 Snatches (power or squat) 60-75% of 1rm

    ....

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  • TGIM - Thank Goodness It's Monday Fredericksburg!



    Sept 25th, 2017
    Warm Up
    10 Band Pull aparts 10 m walk Hip Flexion walk with a band Burgener Warm Up with PVC Pipe 2x Snatch progression with Bar (Snatch Balance/HS/HS at knee/ and from the ground
    A) Snatch (12 mins)

    60% 3

    65% 3

    70% 3

    75% 3 (3)
    % based of 1rm from last week testing
    B) Snatch Pull (6mins)

    90% 3 x 4 Sets
    %based on 1rm of Snatch C) Back Squat 75% 6x5 (8 mins)
    %based on 1rm back squat

    D) 4 RFT
    21 Wallballs
    18 cal Row
    15 Box Jumps
    12 DB snatch (50/35)

    E) Cool Down
    Foam Roll Out
    ....

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  • Always Remember

    As we near the end of September, lest we always remember the tragedy that occurred on Sept 11 th 2001. As a community we can come together and work to accomplish the WOD and push and remember how our nation was changed forever on that fateful day. September 23d, 2017 Warm Up
    Coaches Choice WOD
    Team WOD: Teams of 2
    45 min CAP
    Always Remember
    2001 row buy in
    4 Rounds
    9 20m Farmers Walk (hvy as possible)
    11 Bear Complexes 135/95
    2977 row buy out
    -partition reps as possible

    Bear Complex
    1 Power Clean
    1 Front Squat
    1 Push Press
    1 Back Squat
    1 Push Press
    Cool Down High Fives take in some ....

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  • Hero "Laredo" Benchmark WOD at RARE CrossFit in Fredericksburg

    September 22d, 2017
    Warm Up
    2 Rounds 10 second hold for sumo squat with KB 10 Scapula Push ups 10 shoulder pass through 10 M duck walk with PVC pipe overhead 10 OHS with PVC Pipe A) OHS
    15 Mins est 1rm B) "Loredo"
    6 Rounds for time
    24 Squats
    24 Push Ups
    24 Walking Lunges
    Run 400 Meters
    Cool Down
    High Fives, write down your Benchmark workout and hope to see you tomorrow. U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, ....

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  • Blocks, Blocks, and Blocks at RARE CrossFit in Fredericksburg

    RARE's Zone Recipes - Chicken Taco Salad


    Ingredients
    -Romaine lettuce (about 3/4 cup, more or less if you like) -1/4 cup peeled, seeded, and chopped cucumber -1/4 cup canned cornkernels, drained and rinsed -1/4 cup canned black beans, drained and rinsed -1/4 cup pico de gallo -3 oz grilled or roasted chicken breast, no skin -2 Tbs guacamole -1 Tbs light sour cream -2 tsp sweet chili sauce -1 Tbs lime juice
    Directions
    Arrange the lettuce in the bottom of a big bowl. On top of it, layer the cucumber, pico de gallo, beans, corn, and chicken. Add guacamole and sour cream. For dressing, combine the sweet chili sauce, lime juice, and a tablespoon of water . ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Sunday means YOGA at RARE CrossFit in Fredericksburg!

    Sunday means YOGA at RARE CrossFit in Fredericksburg!

    I just had to share this funny video aboutcross fitters doing yoga, and reassure you that Bobbi knows how to take care of us! Yoga is SUNDAY at 1 p.m. at RARE. Please make sure to bring a mat if you have one! Beginners welcome! September 20th, 2017
    Warm Up

    Shoulder mobility rig

    2 Rounds

    10 Scapula pull ups

    10 Ring rows

    10 Barbell rows 45/35





    A) Pull Up
    Weighted find 1rm in 12 mins
    B) 5 RFT:
    20 Cal Row 10 Thrusters 115/80 C) Cool Down
    Barbell Smash Lacrosse Ball Smash ....

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  • Get a Boost and Maybe a Little More at RARE CrossFit in Fredericksburg



    Caffeine Can Help With More Than Just an Energy Boost
    Caffeine that we find in coffee or some of the pre-workout mixes, such as Spark, can help with more than just our needed kick in the booty to get our day going. Some research is showing potential other benefits such as reduced muscle soreness. Check out the article below.
    https://breakingmuscle.com/reviews/caffeine-decreases-muscle-soreness In the Athlete's Edge store at RARE you can find both a special blend of RARE coffee or packets of Spark. Get your jolt of caffeine in whatever form you like!
    September 19th, 2017

    Warm Up

    Sumo Squat with KB 10-15 Second hold

    2 Rounds slow pace

    10 Push press 45/35

    10 ....

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  • An Amazing Monday in Fredericksburg everybody!


    Sept 18th, 2017
    Warm Up
    Band flossing on the rig 10 Band Pull aparts 10m walk Hip Flexion walk with a band Duck Walk with PVC Pipe overhead for 10 mx2 Burgener Warm Up Snatch progression
    A) Max Snatch
    Max 12 min


    B) Front Squat
    Max in 10 min C) 21-15-9
    Cal Row
    Pull Ups
    KBs 2/1.5 pood (American)
    D) Cool Down Shoulder mobility ....

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  • Busy Weekend at RARE CrossFit in Fredericksburg

    Events Saturday and Sunday at RARE! This Saturday at 9:00am
    we have our baseline workout for the Zone Challenge. For those that are entering the Zone you are going to be amazed at the end of your six weeks! Also this Sunday at 1:00pm
    our own Nutrition Ninja Jen Miller by way of Growing Green Tomatoes is brining you Meal Planning and Prep for Everyday Athletes
    . If you haven't been to one of Jen's classes you are missing out. This is FREE
    to all RARE and WBBC members. For those that have been to one of Jen's classes you know how great they are, and if you miss it how sad you will be...don't be sad, get to RARE this Sunday! September 16th, 2017 Warm Up
    Coaches ....

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  • Diane Benchmark Friday WOD at RARE CrossFit in Fredricksburg

    September 15 th , 2017
    Warm Up
    500m Row 2 Rounds 10 Good mornings 45/35 10 Back XTN/Dolphins 10 OHS with PVC Pipe 10 DL light with KBs or Dumbells A) OHS 75x2, 80x2, 85x2, 90x1, 95x1
    Rest 1 min b/w sets B) Diane
    15 Min Cap
    21-15-9
    Deadlift 225/155
    HSPU
    Cool Down
    High Fives, write down your Benchmark workout and hope to see you tomorrow. ....

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  • Good Friends and Good Food RARE CrossFit in Fredericksburg

    You Are Missing Out! I am way behind on posting about this, but if you have not tried Territory Foods that are delivered to the box then you are missing out. When the family was out of town recently I decided to try a few of these meals and I was beyond impressed. They were so tasty! The meals can be customized to whatever diet/nutrition plan you are following and they provide all the information on ingredients and macros for those who are tracking your meals. For those about to enter the Zone, did you hear that? There are plenty of selections for breakfast, lunch, and dinner. Meals also range in size. I went with the XL and split it into two meals. This was a nice cost saver. I ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Who Needs to Meal Prep?  YOU!  Here's How Fredericksburg...

    Who Needs to Meal Prep? YOU! Here's How Fredericksburg...

    Knowing how to create your meals for the week, without sacrificing your whole weekend, is essential true lifestyle change. On Sunday,September 16th, at 1 p.m., that's exactly what you'll learn at RARE. Please bring your questions, challenges, and excitement for Meal Prep and Planning for EverydayAthletes. Will there be samples? Of course! This class is FREE for RAREAthletes, and WBBC troopers (pastand present). Please make sure to message me, stop me before or after call or call me if you have any questions. See you there! Jen Miller, Integrative Nutrition Health Coach www.growinggreentomatoes.com September 13th, 2017
    Warm Up

    Shoulder mobility rig

    ....

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  • Spark It Up RARE CrossFit in Fredericksburg


    Do You Need a Little Boost For Your Workout?
    Spark® delivers energy and enhanced mental focus with 20 vitamins, minerals and nutrients. Spark® is a unique blend of 20 vitamins, minerals and nutrients that work synergistically to provide a healthy and balanced source of energy. Spark contains an effective amount of caffeine to give you a quick boost, B vitamins to enhance your body's natural ability to produce and sustain its own energy, and neuroactive amino acids that help increase your mental focus and alertness. We have a variety of flavors in both single packets and bulk containers. Pick up some today in the Athlete's Edge area at RARE! Ingredients: Vitamin A ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Zone Nutrition Challenge at RARE CrossFit in Fredericksburg

    Zone Nutrition Challenge at RARE CrossFit in Fredericksburg

    Several of you joined us this past Saturday as we talked about our upcoming Zone Nutrition Challenge. As you start to prep for the upcoming weeks, we wanted to share a simple breakfast recipe for you to try- Pumpkin and Vanilla Muffins! Also, if you missed the meeting or are unable to workout but would still like to participate, please see Coach Kelsey or Coach Sharon to get the information! Ingredients: 4 eggs 3 servings protein powder (approx. 56g protein) -- I used vanilla flavor this time 3 bananas 1 1/2 cup pure pumpkin puree 1 Tbsp + 1 tspCoconut Butter, slightly melted Cinnamon or pumpkin pie spice or BOTH! 1 tsp vanilla extract 1/2 tsp baking soda ....

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  • Saturday Team WOD Throw down at RARE CrossFit in Fredricksburg

    Saturday Community WOD September 9th, 2017 Warm Up
    Coaches Choice WOD
    Teams of 2 Death by 20’s 20 MIN AMRAP 200M sandbag run 20 SDHP 55/35 20m Farmers Carry 20 1 arm KB snatches 55/35 20m Walking lunge 20 v-ups 20 KB Push press 55/35 20 burpees over partner -each partner carries the sand bag for 100 meters of the run. Partition reps as needed. ....

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  • Hotshots 19 Hero WOD at RARE CrossFit in Fredricksburg

    BENCHMARK WORKOUT September 8 th , 2017
    Warm Up
    Team Warm Up Shoulder Mobility on rig Set up about 10m This is a you go I go type deal racing other teams in the gym Air Squats-Bear crawl 10 meters and back (air squats synched) Push ups-Bear Crawl 10 meters and back (push ups synched) Sit ups- Bear Crawl 10 meters and back (sit ups synched) 10 OHS w/ pvc pipe-bear crawl 10 meters (synched OHS) Partner Wheel Barrow 10 meters then switch and yell “Done” -team that wins picks burpee penalty for the class no more than 10 A) OHS 75% x3, 75x3, 80x1, 85x1, 90x1(2)
    Rest 1 min b/w sets B) “Hotshots 19”
    6 ....

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  • Row in the recovery at RARE CrossFit in Fredericksburg

    September 7th, 2017 Warm UP
    Coaches Choice A) Squat Clean 75x3, 80x3, 85x1, 90%x1 (2)
    B) Back Squat 75x3, 80x3, 85x1, 90%x1 (2)


    C) Row Conditioning
    1k Row rest 800m Row 600m Row 400m Row 200m Row -rest is ½ of what your time was for each rowing interval Cool Down
    Coaches Choice ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Creating a Healthy Lifestyle, One Step at a Time in Fredericksburg!

    Creating a Healthy Lifestyle, One Step at a Time in Fredericksburg!

    Everyone wants there to be an easy answer to tough questions. When you first startedcrossfit or boot camp, I know the coaches told you to be patient with the lifts because they told me too. Still don't have a pull up? Doubleunders? Overhead squat? It's okay, they told me,with one small change at a time, you will get there. For a long time, I focused on how I used my breath during cleans and everything overhead. Once I mastered that, I was able to think about my foot placement. From there, the amazing coaches at RARE could correct my form with smaller changes, as my confidence grew. If I had tried to get everything exactly perfect from day one, I would have failed. And failed big! ....

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  • Incredible Support for victims of Hurricane Harvey from RARE CrossFit in Fredericksburg!

    Thank you all for coming out yesterday to our Labor Day Team "Fundraiser" WOD. Last week was tough on many families throughout Houston, Texas and one of our members inspired us to do more to help those people in need. Jeremey Van Tassell spoke to us about his friend Jake Champagne who took time off to go down to Houston and help those in need. Jeremy told me Jake started with an initial goal of raising $2,000 to help... and through the support of some very amazing people, our RARE Community played a small part in helping Jake raise nearly $8,000 for victims of Hurricane Harvey. Some of you may not know it, however you are surrounded by some extremely amazing people here at RARE and ....

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  • Labor Day Team WOD at RARE CrossFit in Fredricksburg



    Labor Day Team WOD

    The Team WOD will be ran in heats. Grab your WOD buddy, come in early and get a great start to a Day. We look forward to seeing everyone for the team WOD at RARE CrossFit.

    20 MIN AMRAP
    Performed in teams of 2
    -Weight for power clean and front squat is the same for both individuals. Whatever weight you start with is the weight you work with the entire time. -There will be heats for the WOD. Come early get done early. Come ready to go. 200M Run 30 Power Cleans 95/65 30 Box Jump overs 20/24 20 KB Swings American 20 Front Squat 95/65 10 Pull ups/Jumping Pull ups/Ring Rows 10 HSPU *partition reps as needed. ....

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  • Hero Benchmark "Bell" Friday workout at CrossFit RARE in Fredericksburg

    1 September, 2017
    Warm Up
    Team Warm Up Shoulder Mobility on rig 10 OHS with PVC pipe after shoulder pass through Med ball toss over the rig to your partner for 1 min Wall balls for 1 min, partner does mountain climbers while waiting to go -thenswitch Then end with 10 synchronized inch worm with a push up in the bottom A) OHS 70x5, 75x5, 80x3, 85x1
    Rest 1 min b/w sets B) Bell
    3 Rounds 21 Deadlifts 185/125 15 Pull Ups 9 Front Squats Cool Down
    High Fives, write down your Benchmark workout and hope to see you tomorrow. Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer ....

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  • Amazing having you guys at RARE CrossFit in Fredericksburg these past years!



    Jacqueline and Ryan have been a part of our RARE family for almost three years. Most people aren't lucky enough to go through life and meet two people as nice, supportive, kind, and humble as these two are. We are truly blessed and so thankful our paths have crossed in life. W e will truly miss you both. Thank you for all the great memories and we hope to see each other again soon. We appreciate you :) 31 August, 2017
    Warm UP
    Coaches Choice A) Squat Clean 70%x5, 75x5, 80x3, 85x2
    B) Back Squat 70%x5, 75x5, 80x3, 85x2
    C) Row Conditioning
    800m Max effort PR 2 attempts Cool Down
    Coaches Choice ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Looking for a pre-workout snack, Fredericksburg?

    Looking for a pre-workout snack, Fredericksburg?

    "What should I eat before I workout?" It's a question I hear frequently. My solution, for those that can eat nuts, is Breakfast Bread . Working out at 5 p.m.? It works for that time of the day too! The bread has ingredients like almonds and dates, that are not only superfoods but are highly recommended for pre-workout nutrition. Check out this article to learn more about those ingredients. If you'd like to get on track for Meal Prep and Planning, please come to class on Sunday, September 17th at 1 p.m. It's FREE for RARE Crossfit members and WBBC Troopers, past and present. August 30, 2017
    Warm Up

    Shoulder mobility rig

    Scapula push ups

    Handstand hold 1 Minute x3 30 seconds ....

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  • Should you eat fish oil with meals or on an empty stomach? Which is better, Fredericksburg?

    Are you taking your fish oil? Fish oil benefitsinclude decreasingthe risk of heart disease and stroke while also helping reduce symptoms of joint pain, arthritis and chronic skin ailments like eczema. Quick quiz: Which of these foods help increase fish oil absorption?

    Fat-free yogurt and glass of orange juice
    Breakfast cereal with skim milk
    Scrambled eggs and bacon
    Fruit cup with granola The answer is:
    scrambled eggs and bacon. Surprised? Eating fish oil supplements with meals that contain fat is MUCH better for absorption. More of the Omega-3 gets into your ‘system’ and more stays there over time when you eat your fish oil pills with ....

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  • Here's Your Week at RARE CrossFit in Fredericksburg

    August 28, 2017
    Warm Up
    Band flossing on the rig 10 Band Pull aparts 10m walk Hip Flexion walk with a band Burgener Warm Up Snatch progression

    A) Hang snatch + Hang snatch below the knee
    1.1 - Emom 12 min - building load,


    B) 3 Attempts at 80%1rm of Ring Dips

    -no more than 1 min b/w attemts



    C) 15 min AMRAP
    Run 400m 20 lunges Row 500m 10 DB snatch - 50/35# C) Cool Down
    Foam Roll out ....

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  • Team WOD fun and Pull up clinic at RARE CrossFit in Fredericksburg

    At 1030 there willbe a free clinic on how to learn the butterfly, kip, and just plain learn how to progress with your pull-up skills. Come on out and learn the skills to start a journey to become a pull-up ninja. August 26, 2017 Warm Up
    Coaches Choice WOD
    Teams of 2 or 3 600-Meter Sand bag run 100 Power Snatches 75/55 600-Meter Sand bag run 75 Power Snatches 75/55 600-Meter Run 50 Power Snatches 75/55 600-Meter Run -each partner carries the sand bag for 200 meters of the run. Partition reps as needed. ....

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  • Girl Benchmark WOD at RARE CrossFit in Fredericksburg

    August 25th
    Warm Up
    Team Warm Up Shoulder Mobility on rig Then 10 PVC OHS as a teamsynchonized Med ball toss over the rig to your partner for 1 min Wall balls for 1 min, partner stays in pike position then switch Then end with 10 synchronized burpees A) OHS 65% x3, 70x3, 75x3, 80x2
    Rest 1 min b/w sets B) Nancy
    5 Rounds 400 m Run 15 OHS 95/65 Cool Down
    High Fives, write down your Benchmark workout and hope to see you tomorrow. ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Free Pull-Up Clinic This Saturday at RARE CrossFit In Fredericksburg

    Free Pull-Up Clinic This Saturday at RARE CrossFit In Fredericksburg

    Last month, many of you attended our free rowing clinic and have seen great success in your workouts! This month we want to help you out with your pull-ups. Did you complete Tuesday's workout of 5 pull-ups, 10 push-ups, and 15 air squats feeling that the workout wouldn't have been too bad if only you were better at pull-ups? This Saturday is your chance to change that! In our free clinic you will learn how to build up the strength that is necessary in order to achieve your first strict pull-up. Did we mention that its free??!! 24 August, 2017 Warm UP
    Coaches Choice A) Squat Clean 70%x2, 75x2, 80x1, 85x1
    B) Back Squat 70%x2, 75x2, 80x1, 85x1
    C) Row ....

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  • Wednesday - August 23

    August 23, 2017
    Warm Up

    Shoulder mobility rig

    Scapula push ups

    Handstand hold 45 seconds x3 15 seconds rest





    A) Strict Press
    @10X1 - building to ONE heavy set of 3
    B) FT:
    21-18-15-12-9-6-3 Row cals PP 115/65 sit ups C) Midline
    3 Rounds 30 Situps Weighted 20 Russian Twists ....

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  • Tuesday - August 22

    August 22, 2017
    Warm Up

    Sumo Squat with KB 10-15 Second hold

    10 Air squats

    10 Wall Balls

    10 Good Mornings

    10 Back extensions banded or GHD



    A) Front Squat
    6-8reps - every 1:30 min x 4 sets


    B) Stiff Legged Deadlift
    @31X0; 6-8 x 3; rest 60 sec b/w sets
    C) 10 RFT:
    1 round strict Cindy 5 Pull ups 10 Push ups 15 Squats 30m SA FW/arm D) Midline
    3 planks 1 min max hold with weight ....

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  • Here's Your Week at RARE CrossFit in Fredericksburg

    August 21, 2017 Warm Up
    Band flossing on the rig 10 Band Pull aparts 10m walk Hip Flexion walk with a band Burgener Warm Up Snatch progression

    A) Hang power snatch + Hang snatch from above the knee
    1.1 - EMOM 12 min - building load, MECHANICS practice!
    B) 3 Attempts at 70%1rm of Ring Dips

    -no more than 1 min b/w attemts



    C) 15 min AMRAP
    Run 200m 3 wall walks Run 200m 2 TGU/arm Run 200m 100' Sled drag C) Cool Down
    Foam Roll out ....

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  • Foundations Class with Coach Hud and Joy at CrossFit Fredricksburg

    From 1-4 PM RARE Crossfit will be hosting its initial Foundations Class. This will be a great opportunity to come out for the one and only free foundations class. The class will have WODs and great instruction by Coach Hud and Coach Joy. You will come away with a great baseline of understanding for the 9 foundational movements and the most common movements seen in day to day classes. Saturday's Workout: Team WOD 1k Row Buy in. Each partner must row at least 500 meters 100 Double unders 300 Singles 75 Wall Balls 20/14 50 Pull ups 25 Snatches (Hvy Weight) 50 Burpee Box Jumps Over 24/20 75 Walking Lunges 100 Double Unders 1K Row Cash Out -Partition Reps as needed between ....

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  • Benchmark Hero WOD at RARE CrossFit in Fredricksburg

    RARE CrossFit Air Squat from Adam Eidson on Vimeo . Friday August 11, 2017 Warm Up
    Sampson Stretch Shoulder Pass through 2 Rounds 10 Banded pull aparts 10 Ring Rows 10 OHS with PVC Pipe A) OHS – 12 mins
    Find 1RM B) Wilmot
    “No time cap” 6 Rounds for time 50 Squats 25 Ring Dips C) Cool Down
    Foam Roll out
    ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Spotlight Story at RARE CrossFit in Fredericksburg

    Spotlight Story at RARE CrossFit in Fredericksburg

    RARE CrossFit would like to introduce one of it's newest CrossFit members, Alison Gallup! Alison is a member that started her fitness journey with us with goals to recover from a knee replacement and to gain more energy. In order to do so, Alison has stayed consistent with her efforts. When recently visiting the doctor, she was given the green light and was told that what she was doing was working and showing amazing results! She completed personal training sessions, graduated from Troop 023 BootCamp, attended barbell basics classes, and recently upgraded to CrossFit! The reason that many of us workout is to improve our functional fitness or to see results in other areas of our lives ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Restorative Yoga on Sunday!

    Restorative Yoga on Sunday!

    It's that time of the month again! Bobbi will be back on Sunday at 11 am for an hour of restorative yoga. Your body will say thank you! Here's a link to RSVP! See you on Sunday!
    August 16, 2017

    Warm Up

    2 Rounds

    10 Scap Push Ups

    10 Med Ball Cleans

    10 Wall Balls



    A) Strict Press
    @10X1 – Building to ONE heavy set of 4

    B) Weighted Plank
    -3 attempts at max time. 45/25
    C)FT:
    Row 1k 30 DB HPC 30 DB PP Row 750m 20 DB HPC 20 DB PP Row 500m 10 DB HPC 10 DB PP -same weight for HPC and PP D) Cool Down
    Row of AB slow tempo for 200m Roll out
    ....

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  • Need an extra PUSH to help you get Amped before your workout, Fredericksburg?

    To gear up and get going before your workout even starts, check out SFH PUSH for a pre-workout kick. SFH PUSH stimulates drive and focus for demanding training; providing energy, endurance enhancers, hydration, antioxidant protection, and BCAAs for protein synthesis. SFH PUSH can be purchased at the Athletes Edge as an individual single dose packet or by the pack. Try some today! August 15, 2017
    Warm Up

    Lacrosse ball hip smash

    Wrist mobility with the barbell the athlete uses for front squats.

    2 Rounds

    Sumo Squat with KB hold 10-15 Seconds

    10 Back XTN

    10 Sumo DL with kb used to sumo squat

    10 Good mornings



    A) Front Squat
    8-10 reps - every 3:00 min x 3 ....

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  • Plenty More Activities for August at RARE CrossFit in Fredericksburg

    Also, forgot to mention in the video but there are NO 4pm classes on Tuesday, Wednesday, and Thursday. This week only! August 14, 2017 Warm Up
    Band flossing on the rig 10 Band Pull aparts 10m walk Hip Flexion walk with a band Burgener Warm Up Snatch progression

    A)High hang power snatch + High hang SS

    1.1 - EMOM 12 min - building load, MECHANICS practice! -If the athlete cant do the snatch, move the athlete to the rig for OHS work
    B) 14 min AMRAP

    Run 200m 3 wall walks Run 200m 12 DB PS Run 200m 24 sit ups C) Cool Down
    Foam Roll out ....

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  • Bring Sally down and Foundations news for RARE CrossFit in Fredricksburg

    RARE CrossFit will be hosting its initial Foundations class. Don't miss out. This will be the opportunity for you to get all the basics checked for free this one and only time. The class will the 19th from 1-4. The class will have two WODs and plenty of time with one on one to get you ready for all the basic that RARE CrossFit will throw your way. No sign up needed, just show up. Saturday 12 August. Warm Up
    "Bring Sally Up" Song is "Flower" by MOBY Back Squat 135/95 Be prepared to live in the bottom. Must have a PVC pipe as the weight gets heavy quickly. *Every time in the song it says bring Sally down, you go down in the squat. Every time in the song it says bring sally up you ....

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  • Benchmark Friday go time at RARE CrossFit in Fredricksburg

    Friday August 11, 2017 Warm Up 2 Rounds Pizza Pie Game -Grab a Ab mat and carry like a pizza. If your’s is knocked over. 10 Air squats is the penalty and then rest in the push up position until the lastwaiter is standing with the pizza mat. After each round 5 Burpees and then restart. A) Bench press 3 sets of 5 at 70% of 1rm B) Elizabeth “15 Min time cap” 21-15-9 Clean 135/95 Ring Dips *can be Power clean or squat C) Cool Down Foam/barbell smash Roll out lacrosse ball hip smash/shoulder smash/andshoulder scape roll out ....

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  • Advice from The Fittest Man on Earth, Fredericksburg!

    "Competing has given my motivation an extra gear. I can't stand the thought there's someone out there who is putting in more time and effort than I am." Matthew Fraser http://www.mensjournal.com/health-fitness/exercise/workout-tips-from-crossfit-phenom-mathew-fraser-20150520 Thursday August 10 th , 2017 Warm Up
    Coaches Choice A) Push Jerk 5x5 at 75%
    -rest no more than 1 min b/w sets B) Push Press 5x5 at 80%
    Rest no more than 90 seconds b/w sets C) Rowing Conditioning
    4x800 meters rest 1:1 D) Cool Down
    Coaches Choice ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Snacks for Everyday Athletes in Fredericksburg

    Snacks for Everyday Athletes in Fredericksburg

    Looking for a way to fuel your body between meals? Join me on Sunday to learn a system to create simple, healthy snacks that support your goals. I'll also teach you how to make salad dressing with simple ingredients and wonderful taste! The class is FREE for RAREmembers and WBBC troopers, past and present. I look forward to seeing you on Sunday! Snacks for Everyday Athletes
    August 9, 2017

    Warm Up

    200 Meter row

    2 Rounds

    5 HSPU (Defecit/Strict/Kipping=progression)

    10 Box Jump Step ups 30/24

    15 Strict press 45/35

    *wall walks if you don’t have HSPU.



    A) EMOM 10

    1-5: Snatch 135/95

    5-10: Clean and Jerk 155/135



    B) FT: 10 min CAP
    ....

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  • What are Amino Acids Fredericksburg?

    August 8, 2017 Whether before a workout, during a workout, throughout your day, or after a workout Amino Acids can help you get the results you want. Protein plays a crucialrole in almost all biological processes and Amino Acids are the building blocks of it. Amino Acids helps promote muscle protein synthesis and increase muscle growth over time. Supplementationcan also be used to prevent fatigue. Who doesn't want that?
    Warm Up

    Lacrosse ball hip smash

    Wrist mobility with the barbell the athlete uses for front squats.

    2 Rounds

    Sumo Squat with KB hold 10-15 Seconds

    10 Back XTN

    10 Sumo DL with kb used to sumo squat

    10 Good mornings



    A) 1RM EST Hang ....

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  • Coming up This Week Aug 7th at RARE CrossFit in Fredericksburg

    August 7, 2017 Warm Up
    Band flossing on the rig 10 Band Pull aparts 10m walk Hip Flexion walk with a band Burgener Warm Up Snatch progression
    A) 1 rep High hang snatch
    Take 10-15 mins to est 1 RM hang Snatch
    *if athlete cant work High Hang, athlete will work OHS/Snatch balance or heaving snatch
    C)
    4 RFT: 21 Wallballs (20/14) 18 Cal Row 15 Box Jumps (24/20″) 12 Snatch (95/65)
    D) Midline
    3 Rounds 1 Min plank Hold :30 R hold :30 L hold Rest 1 min ....

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  • Cookout and Cornhole at RARE CrossFit in Fredericksburg

    Join Us For the CrossFit Games Finals Come on out this Sunday at 12:00pm for fun in the sun!!! We will cookout, play some cornhole, drink some beverages, and hang out with our RARE family. Feel free to bring your favorite dish to share. We are hanging out and watching the CrossFit Games Finals (no workout for this event...well maybe some push-ups). Should be a great time. Bring out your family and friends. There might even be a family photo! Saturday's Workout:
    ....

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  • Referral Challenge for RARE CrossFit in Fredericksburg

    Need Some New Shoes?
    For the month of August we are running a referral challenge. Now don't go and confuse this with our push-ups challenge! That is about your fitness. This challenge is about growing our family. This challenge is about sharing all the wonderful things you love about RARE with your friends and family. We get to expand our amazing community and share the love. Also did we mention that the winner gets a pair of cross training shoes of their choice!!!! Say What! You like No Bulls, Nanos, Inov8s, Metcons, or whatever. You choose the style and color they are all yours. It is easy as pie (Paleo Pie that is) to refer someone. You can go to the RARE website here . ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Time for Ice Cream, Fredericksburg!?

    Time for Ice Cream, Fredericksburg!?

    Certain people in my house have been craving ice cream lately. Okay fine, it's me! Ice cream is pretty much the opposite of me reaching my goals. Would it be a big deal to have some, not really. But for me, 'some' turns into a new flavor every few days. My solution is to skip the ice cream and make a few varieties of fruit 'sorbet.' For example, did you know you can put frozen bananas and frozen berries in the food processor and turn it into a sweet, cold sorbet-like snack? It's absolutely that simple! For more recipes, check out this website, Yonanas . You don't need to buy theappliance, just use your foodprocessor orvitamin blender. The combinations are endless! ....

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  • August Fitness Challenge For RARE CrossFit in Fredericksburg


    RARE CrossFit's August Fitness Challenge
    For the entire Month of August all athletes can compete in our push-up challenge. We will dedicate one section of the whiteboard so that athletes can list their names and keep a tally of the number of push-ups they do for the month of August. The winner of the month gets bragging rights and maybe something else special! Rules: 1. Push-ups can be from the toes or if needed modified from the knees. See video below. 2. Push-ups from warm-ups and workouts DO count towards your total. So don't forget to keep track of those. 3. As mentioned above it is your responsibility to keep track of the number of push-ups you do and update the ....

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  • Monday - July 31

    July 31, 2017 Warm Up
    Shoulder Pass through Burgerner Warm Up 10 OHS 10 Heaving Snatch Balance 10 Snatch Balance Sampson Lunge Walking stretch Inch Worm A) Snatch practice 10 min
    Working on mechanics and tech of SS work


    B) High hang snatch
    2 reps - EMOM 10 min - building load


    C) 12 min AMRAP
    Run 200m 20m sled push TOUGH AB .4miles 10 HR push ups D) Midline
    3 Rounds 20 GHD Sit Ups/40 AMBAT Situps 20 Back XTN Cooldown
    Foam Roll out
    ....

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  • Watching the CrossFit Games at RARE CrossFit in Fredericksburg

    Next Sunday (Aug 6th) We Will Be Watching the Finals of the CrossFit Games Together!
    Details will be on the Prepare For Glory Facebook page. Good times with food, drink and games! The RARE community will gather to watch the best in our sport compete to be the Fittest Man and Woman on the planet! 0 0 1 86 495 Marine 4 1 580 14.0 Normal 0 false false false EN-US JA X-NONE ....

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  • Fran benchmark at RARE CrossFit in Fredericksburg

    0 0 1 47 273 Marine 2 1 319 14.0 Normal 0 false false false EN-US JA X-NONE Friday 28, July
    Warm Up
    Shoulder Mobility with Bands on the rig Wrist Mobility with bar on the rig Leg flossing on rig 2 Rounds 10 Scapula Pull Ups 10 Front Squats with Bar ....

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  • Supplement Subscription Service at RARE CrossFit in Fredericksburg


    WHAT 2 KEY SUPPLEMENTS ARE MISSING IN YOUR DIET??? PROTEIN and FISH OIL JOIN OUR MONTHLY SUPPLEMENT PROGRAM AND SAVE ON SHIPPING COST AND GET AN EXTRA 5% OFF ! SIGN UP TODAY!!! When you sign up we will bill you for one protein each month and 1 bottle of fish oil every 1.5 months.
    Thursday 27, July

    Warm Up

    Coaches Choice

    Clean Progression



    A) Power Clean
    Cluster; 3.3.3 x 3; rest as needed
    B) 15 min AMRAP
    Run 200m 10 KB snatch R Row 200m 10 KB snatch L Run 200m 20 lunges C) Cool Down
    Barbell Smash quads, hamstrings, shoulders
    ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Time to Relax and Restore, Fredericksburg!

    Time to Relax and Restore, Fredericksburg!

    After a long week of WOD's, it's important to honor the work yourbody did and restore! Lucky for us, we have yoga on Sunday to make that happen! New to yoga? This is the perfect class to help you get started! Bobbi, of Gray Dog Yoga, is an incredible teacher, andrestorative yoga is a gentleintroduction to some of the asanas, or poses, in yoga. Need an example? ' Legs up wall ' is one of the six or seven poses we enjoyed last month with Bobbi. It's one that I practice every night as part of my foam rolling and stretching routine. The class is free for RARE members, as well as WBBC Troop 23. If you'd like to bring a friend or family member, or you are a member of an earlier ....

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  • RARE CrossFit in Fredericksburg Has All the Details...

    One of the Most Informative Websites Around
    Examine.com is one of the best websites to get information about supplements. It breaks down all the scienctific studies and information and summarizes all of that into an easy to understand format. Also if you are science geek you can nerd out on all the additional information as well. This month we have talked a lot about fish oil and here is the details from Examine.com on it...enjoy. https://examine.com/supplements/fish-oil/
    Tuesday 25 July

    Warm Up

    200m Row

    Rig Band Flossing

    Lacrosse Ball hip mobility

    2 Rounds

    10 Air Squats (3 second hold in the bottom)

    10 In place lunges

    10 Scapula Push Ups

    10 Scapula Pull Ups ....

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  • Weekly Wrap up at RARE CrossFit in Fredericksburg.

    Monday 24, July

    Warm Up

    2 Rounds

    10 Arm KB Snatch

    10 KB Push press

    10 KB Goble Squats

    then

    Should Pass through

    Burgener Warm Up

    Snatch Progression 5 Hang, 5 knee, 5 ground



    A) Power Snatch
    Cluster; 3.3.3 x 3; rest 60-90


    B) 12 min AMRAP @80-85%
    AB .4 miles 10 DB PC - 50/35# Run 200m 10 DB push press C. Midline/Cool Down
    50-40-30-20-10 Situps Foam Roll out
    ....

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  • The RxUN Doctor and RARE CrossFit in Fredericksburg

    Have You Checked Out the RxUN DOCTOR Page Yet?
    Coach Adam and Coach Hud are working hard to bring all of you a premiere running program. Are you trying to run Farther
    , Faster
    , or just stay Injury Free
    ? We have you covered. From an online running community, to running plans, to group coaching, and one-on-one coaching as well. It is all here. Check us out on Facebook and send us your questions. Saturday's Workout:


    ....

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  • Upcoming Events at RARE Crossfit in Fredericksburg

    Don't forget, this Friday night starting at 5, we will have our RX Challenge where each athlete will go through a series of moments to see which they can RX! This is a good way for you to find the areas in which you excel in and which still need improvement. When your friends ask you what you did over the summer, you can tell them you attended a rowing clinic! Maybe you need help getting a better 1k or 2k time. Attend the RARE Crossfit Rowing Clinic this Saturday at 10:15! Class is free for all RARE athletes and current WBBC troopers. Friday 21 July, 2017
    Warm Up

    Partner Warm Up

    10 MedBall cleans (partner rests in push up position)

    10 MedBall ....

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  • Protein and Recovery: RARE in Fredericksburg Has You Covered

    Did You Just Finished A Tough Workout? What Are You Recovering With?

    At some point after a workout, you will feel like you've recovered but at the cellular level it could take hours / days to recover fully. SFH RECOVERY's formula is designed to re-energize your cells by increasing your ATP levels (Adenosine Triphosphate- the energy powerhouse of the cell). Within an hour after your workout, take one serving for best results. The purpose is to re-energize your tired muscles and help them recover, maintain joint health and flexibility and decrease the negative effects of free radical oxidants.A muscle cell reloaded with ATP will make new muscle quickly. RECOVERY is ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Enjoying Dessert without Sabotaging your Goals, Fredericksburg

    Enjoying Dessert without Sabotaging your Goals, Fredericksburg

    There are so manytemptations when it comes to sweet treats, and most of them sabotage your fitness goals. Since being perfect is never an option (and never successful), it'simportant to have choices that are delicious andnutritious. These Lemon Poppy Seed Muffins might be the solution for you! Wednesday 19, July
    Warm Up

    Sampson Stretch

    10 Goblet Squats

    10 GHD Back Extension

    10 Banded Good mornings

    10 Deadlift empty bar 45/35



    A) Sumo Deadlift
    MAX in 15 min


    B) 20 min AMRAP:
    20 WB - 20/14# 20 burpees 20 row cals Cool Down
    Downward Dog Scorpion
    ....

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  • Just For The Ladies of RARE CrossFit in Fredericksburg

    Did You Know We Have Fish Oil Made Just For Women?
    WSO3 is specifically designed for women: One teaspoon contains over 3500mg of EPA/DHA as well as a healthy amount of all fat soluble vitamins, multiple B vitamins and folic acid Vitamins K2 and D3 are added to maintain strong and healthy bones Omega-3 fats with Vitamins A and B6 support gynecological health Omega-3 fats with Vitamin B12, B6 and folic acid can assist in maintaining a healthy pregnancy Post pregnancy benefits for mother and baby are increased from a combination of vitamins and Omega-3 fats Gynecological and hormonal health for women come from a combination of vitamins and Omega-3 fats. Most beneficial ....

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  • Weekly Update with RARE CrossFit in Fredericksburg

    17 July 2017
    Warm Up
    250 M row 2 rounds 10 scapula push ups 10 1 arm KB snatch low weight 10 jumping squats then Burgener Warm up 1 Snatch cycle 5 Hang, 5 from pos 2, 5 from ground A) Power Snatch
    1RPM in 15 min
    B) FT:
    Row 500m 15 KBS - Keep load lower! 15 burpees 15 KBS Row 500m 15 KBS 15 burpees 15 KBS Row 500m Cool Down
    Foam roll out Band stretching on the rig
    ....

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  • Your Weekends at RARE CrossFit in Fredericksburg are Jammed Pack!

    This Sunday (16th): Breakfast For Everyday Athletes
    On Sunday Integrative Nutrition Health Coach Jen Miller will be teaching her Breakfast For Everyday Athletes class as part of her Nutrition for Everyday Athletes series. Jen is a Nutrition Ninja with years of coaching individuals, groups and at corporate locations. She brings her unique perspective on healthy eating and her practical tips for lifestyle change. Ready to Change your Relationship with Food? This class is FREE for RARE members and WBBC members. That a $25 value.
    Thank you Ms. Miller!
    Next Saturday (22nd): Free Rowing Clinic
    Next Saturday after the 9am class there will be a FREE Rowing Clinic from ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Fredericksburg- Your Very Own RARE Badass Finishes a Sprint Tri

    Fredericksburg- Your Very Own RARE Badass Finishes a Sprint Tri

    Last weekend at the Colonial Beach Triathlon Festival your very own Joe Segar ran a Sprint Tri! That's a 750-meter swim, 20k-bike rideand a 5k-run.
    No big deal, Right? We are so proud of him. You are truly an inspiration to us all.
    Friday 14 July, 2017
    Warm Up

    10 Scapula push ups

    10 Michael phelps

    Then Partner warm up

    2 rounds

    Lunges length or back and forth (partner sits in bottom of squat as you go back and forth of the rig)

    10 1 Legged Squats pistols (partner may lean on you) 5 each leg

    10 Wall Balls (partner burpees as you go, then switch)

    20 sit ups (partner sits in bottom as you go)



    A) Back Squat
    1RM in 15 min
    B) Back Squat
    3x3 ....

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  • FUELing Your Body Before a RARE Workout in Fredericksburg

    How Do You Fuel Your Body Before Working Out?
    This week we are brining you SFH Fuel Protein. SFH Fuel is an anytime protein to fuel your daily needs.SFH FUELcombines non-denatured whey protein derived from the milk of grass-fed, free range cows, coconut fat (MCTs) and apple pectin (a mixture of medium glycemic carbohydrates in a matrix of natural fiber). SFH FUEL may be used anytime of the day: morning smoothie (or alone in water or coffee-Coach Adam's go to), pre-workout, in duration of an endurance event or snack before bed. There is no substitute for real food. SFH Fuel is a great snack to hold you over to your next meal. Do you regularly take protein? If not ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Making Breakfast Work for Your Schedule, Fredericksburg

    Making Breakfast Work for Your Schedule, Fredericksburg

    One of the excuses that I hear frequently is "no time" when it comes to eating a healthy breakfast. My answer is always the same, "Make it the night before!" Using weekend prep, your crockpot, or leftover dinner is a great way to make sure that you fuel your body before the day begins. Smoothie kits, crockpot oatmeal and breakfast soup end the excuses and give your body what it needs to recover from workouts, make healthier choices and achieve your weigh goals. Need more tips? Join me on Sunday at 1 p.m. for Breakfast for EverydayAthletes. The class is free for RARE members as well as WBBC troopers, past and present. Need a ticket for a friend? Here's a link with ....

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  • Something Fishy at RARE CrossFit in Fredericksburg?

    SFH Fish Oil is Some of the Best Around! More than 3500mg EPA+DHA and 1000 IU Vitamin D3 in 1 tsp!
    Each teaspoon delivers over 3500mg of EPA and DHA Each teaspoon delivers 1000IU of Vitamin D3 (Cholecaliciferol) Soy free, gluten free and sugar free Three delicious flavors: orange, peppermint and lemon NSF and IFOS certified All natural concentrated Omega-3 oil Liquid form to optimize absorption efficiently Third party tested: SFH Fish oil meets or exceeds CRN, GOED, WHO and Prop 65 Standards SFH Fish oil is prepared from Alaskan Pollock, sardines, herring and anchovies using molecular distillation making it possible to concentrate EPA and DHA Mercury free, ....

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  • What's Coming Up at RARE CrossFit in Fredericksburg



    10 July 2017
    Warm Up
    3 Rounds of 30 second Hand Stand Hold, 30 second rest Med Ball Clean practice two minutes of work. Shoulder pass through Burgener Warm UP Power Snatch Progression 5 hanging, 5 knee, 5 ground x1
    A) Power Snatch
    3RM in 15 min


    B) Front Squat
    MAX in 15 min


    C) 10 min AMRAP:
    Row 12 cals 10 KBS - 1.5/1pd 10 burpees Cool Down
    Scapula work either on the rig or on the symmetry cross over
    ....

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  • Goal Setting and Achieving Event at RARE CrossFit in Fredericksburg

    Do You Need Help With Setting and Achieving Goals? Coach Adam will be leading a Coaching Session from 11:00 to ~12:00 at RARE this Saturday July 8th. Do you struggle with setting goals? Do you set to many goals and never accomplish any of them? Let Coach Adam share with you some of his experiences and lessons he has learned from his mentors. Anyone is welcome to participate. You don't need to be a member at RARE to reap this benefit. See you there! Saturday 8 July, 2017 Warm UP Coaches Choice
    A) Behind the Neck Strict Press
    @30X0; 4-6 x 3; rest 60-90 seconds
    B) Chin over bar hold
    MAX effort x 1
    C) Assault Bike
    Sprints - 20 sec HARD ....

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  • Congratulations to Our RARE CrossFit Athletes in Fredericksburg!

    Amazing 4th of July for RARE! So this past Tuesday we had an amazing 4th of July workout and party afterwards. Thanks to all of those who joined us. For some people it was their first official CrossFit workout! They not only survived but they crushed it. Also, some of our athletes also participated in the annual 5 Mile Race in Downtown Fredericksburg. Congrats to all that competed and a special congratulations to RARE athlete Mary Ashley who won her age group!
    Friday 7 July, 2017

    Warm Up

    Partner Warm Up

    200 Meter Run with Med ball toss back and forth

    2 rounds

    10 Squats with med ball (partner burpees while other partner squats)

    10 Wall ball throws to ....

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  • RARE in Fredericksburg Has Your Protein Needs Covered!

    Have You Tried the SFH Protein Products We Carry? If not you need to make a little trip over to the Athlete's Edge section of RARE and try some of the amazing SFH Protein we carry. This month we will be featuring all the various brands of SFH Protein we carry and this week we are starting with SFH Pure Whey Protein
    . PURE Whey is derived fromgrass fed, free range cows, which are never treated with antibiotics or bovine growth hormones. The clean whey is naturally a rich source of essential amino acids needed on a daily basis by the body. The proteins hydrate well in water and are quickly absorbed by your body. Pure Whey has low lactose content, is low in cholesterol, and high in ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Keeping Breakfast Simple and Healthy, Fredericksburg

    Keeping Breakfast Simple and Healthy, Fredericksburg

    One the best ways to guarantee a healthy breakfast is to prep it ahead of time. High protein muffins are an ideal solution because they're quick, portable and delicious. Also, you can double or triple the recipe to avoid baking every weekend. These muffins are based on the waffle recipe I shared a few months ago. Looking for more breakfast tips? Join me on Sunday, July 16th at 1 p.m. for Breakfast for Everyday Athletes . The class is free for RARE Crossfitmembers as well as World's Best Bootcamp troopers. Will there be samples? Of course! Jen Miller, Integrative Nutrition Health Coach www.growinggreentomatoes.com jen@growinggreentomatoes.com Wednesday 5 ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Happy Independence Day!!! Plus...Let's learn about fish oil - RARE Crossfit in Fredericksburg

    Happy Independence Day!!! Plus...Let's learn about fish oil - RARE Crossfit in Fredericksburg

    Fish Oil...ewwww...gross, right?
    Before you knock it, do some research into the benefits of fish oil. Less inflammation, faster recovery, and it doesn't even taste like fish. Ask a coach, or read more here: Robb Wolf on Fish Oil See everyone at 9 AM for our Independence Day workout!!!

    July 4th Workout:
    4 Rounds
    17 1 Arm KB Snatch 1.5/1 pood
    76 Double Unders
    20 Pull Ups
    17 Box Jumps 24/20
    ....

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  • Pre July 4th Fun at RARE Crossfit in Fredricksburg

    Monday 3, July 2017 Warm up
    Burgener Warm UP 2 Rounds 10 Scapula push ups 15 Goblet Squats low weight 20 1 arm snatch use same weight as you do for goblet squat -10 per arm
    A) Power Snatch
    Building to a tough cluster; 1.1.1 - in 10 min


    B) Front Squat
    3RM in 10 min


    C) 3 RFT:
    15 KBS - 2/1.5pd 15 burpees Run 400m *Work to have same times per round Cool Down
    Scapula work on the rig with bands Foam roll out focus on quads and ham stings
    ....

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  • Saturday Community RARE CrossFit Workout in Fredericksburg

    Saturday 1 July, 2017
    Warm Up

    Coaches Call



    A) Arnold Press
    6RM @3010 - in 15 min


    B) Single Arm Passive Hang
    AMSAP; rest 2 min x 2 sets


    C) FT:
    21-18-15-12-9-6-3 Row cals 8 TTB b/t each set Cool Down High Fives all around and bask in the glory of starting the weekend right. ....

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  • Friday - June 30

    Friday 30 June, 2017


    Warm Up

    Sampson Stretch

    Length of Rig

    Frogger Jump

    Inch Worm half length of rig then lunges the rest of the way

    Reverse Lunge Walk

    Power Clean Progression x1: 5 Hang, 5 knee, 5 ground



    A) Power Clean
    Building to ONE heavy set of 1 - then take 85% and complete 5 more sets of 1 at that weight; rest as needed


    B) Back Squat
    5RM in 15 min


    C) 3 RFT:
    AB 15/12 cals 22 DB snatch - 55/30# 12 pull ups Cool Down Foam Roller roll out Scapula work ....

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  • Documenting Your PRs at RARE CrossFit in Fredericksburg

    So Many PRs...Why You Need to Track Them!
    Over the last couple of weeks (and especially this week) the coaches at RARE have seen numerous PRs by our athletes. First and foremost...Congratulations! You have put in a ton of hard work and it is paying off. Now, comes the important task that you need to document those PRs and your other workouts. Check out the article linked here . It has some good info on the importance of keeping a workout journal. Next time your coach ask what was your last 5 Rep Max Deadlift you will have the answer! Thursday 29 June 2017
    Warm Up

    Hunger Games warm up



    A) Strict Press
    5RM in 15 min


    B) Pendlay Row
    @1112 - 8RM in 15


    C) NFT:
    1 min ....

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  • Final thoughts on Creatine for the RARE Team in Fredericksburg.

    So for the past month we have covered Creatine, the good the bad and if it is the right choice for you. Some places to buy are GNC, Bodybuilding.com, or The vitamin shop. Tuesday 27 June, 2017 Warm Up
    250M Row then 2 rds of 10 Push ups 10 Ring Rows 10 Push press with 45/35
    A) Push Press
    5RM in 10-15 min


    B) Close Grip Bench Press
    5RM in 10-15 min


    C) Weighted Chin-up
    5RM in 10-15 min
    D) 12 min AMRAP @80-85% consistent effort per round:
    2,4,6,8,10,12,etc. BJ step downs - 24/20" HR push ups Row cals Cool Down Foam roll out ....

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  • This week at RARE CrossFit in Fredericksburg!


    Monday 26 June, 2017 Warm up
    10 Michael Phelps 10 Air Squats 2 seconds Pause at the bottom 5 Pvc Pass throughs Burgener Warm Up Flossing Power Snatch Progression 5 hang, 5 knee, 5 ground
    A) Power Snatch
    Building to ONE heavy set of 1 - then take 85% and complete 5 more sets of 1 at that weight; rest 60-90


    B) Front Squat
    5RM in 15 min


    C) 3 RFT:
    25 KBS Russian - 2/1.5pd 25 NPUB Cool Down
    Band Flossing: focus is arms and scapula ....

    Read more
  • CROSSFIT in Fredericksburg - RARE CrossFit - Hey Fredericksburg, Double Under Clinic on Saturday!

    Hey Fredericksburg, Double Under Clinic on Saturday!

    The clinic you've been waiting for is here! On Saturday, the RARE Coaches will be putting on a 30 minute double under clinic to help you finally achieve a consistent double under! There will be asurprise vendor. You know him well...Big Papa! Vic will have Momentum Gear ropes for demonstration and for sale after the clinic. There are a variety of handle colors and rope colors to choose from. Mix and match to make your unique rope. Friday 23 June, 2017
    Warm Up

    Partner Warm Up

    1min Amrap Wall Ball Toss over the rig

    1min Wall Ball Toss to each other

    1min Med Ball Clean, Other Partner Sits in the bottom of the squat

    -Flip flop; 4 total minutes

    Power Clean progression 5 ....

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  • Recovery at RARE CrossFit in Fredericksburg

    So in yesterday's blog post we mentioned the importance of recovery. A key factor in that is getting the right amount of sleep.
    Check out this audio conversation with Tim Ferriss (author of the 4 Hour Body and Tools for Titans). He talks about some tips and tricks to get a good night's sleep.
    https://youtu.be/bqRklLuxMso

    BTW - This doesn't mean sleep in and miss the fun 5AM track workouts...it means go to bed earlier!

    Thursday 22 June, 2017

    Warm Up

    2 rounds

    Scapula Push ups x 10

    Scapula hangs off the rig x10

    then

    Double Under Skill Work 2 Minutes

    Handstand Skill Work 2 Mins: Work Progression from plyo box or wall



    A1) Strict Press
    220X0; 8 reps ....

    Read more
  • CROSSFIT in Fredericksburg - RARE CrossFit - Yoga for Crossfitters, Fredericksburg

    Yoga for Crossfitters, Fredericksburg

    Crossfitters are known for their strength, endurance and functional fitness. One thing we are not (yet) known for is the ability to rest and recover. We love to push those big weights, test ourselves with the challenging WODs and see the growth. But have you taken the time lately to recover? That's what restorative yoga is all about and we are bring it to RARE! Please join Bobbi of Gray Dog Yoga at 2 p.m. on Sunday, June 25th, to experience this calming, mobilizing form of yoga. No prior experience is required! Still not convinced? Check out this article on the benefits of having both crossfit and yoga as part of your workout routine. ....

    Read more
  • Creatine education for the Crossfit Rare Community in Fredricksburg

    Tuesday 20 June, 2017
    Rare Community, tap on the link for anin-depth study on creatine and its side effects. This part of the continuing education on creatine and if it is the right supplement for you. Copy and past the link below and put it into the web browser.

    https://examine.com/supplements/creatine/



    Warm Up

    250 meter row/bike/ 200m run athletes choice

    3 Rounds 10 reps each movement. Not for time

    Ring Rows

    Scapula Push Ups

    Sit ups



    A) Push Press
    8 reps x 3 sets; rest 60- 90 seconds- HEAVY sets


    B1) Close Grip Bench Press
    @30X0; 8 reps x 3 sets; rest 30 sec
    B2) Pull up complex:
    3 weighted pull ups 5 strict pull ups 7 kipping pull ups rest walk 2 min
    ....

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  • Jump Rope, Yoga, and Nutrition Class at RARE this week Fredericksburg!



    Mondays Workout 19 June 2017
    Warm Up
    Burgener Warm Up 1 Min Amrap x2 Squats Alternating Kb Snatch low weight Then Power Snatch Progression A) Power Snatch
    Building to one heavy set of 2 - then take 85% and complete 3 more sets of 2 at that weight; rest as 60-90 seconds
    B) Front Squat
    8 reps x 3 sets; rest 60-90 seconds - HEAVY sets, ALL working sets should be tough


    C) Tabata Russian KBS - 2/1.5pd



    D) 5 rounds @consistent effort:
    Run 400m 10 SA DB OH lunges - 50/35# Cool Down Scorpion Banded stretch on the rig with bands ....

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  • Deadlift PRs at RARE CrossFit in Fredericksburg

    Congratulations to Meghan Alvarado!
    She just crushed a 200lb Deadlift PR. Nice perseverance Meghan!
    https://www.facebook.com/RARECrossFit/videos/10154942061958533/




    Friday's Workout:
    Warm Up
    200 METER RUN

    Below are the length of the rig

    Standing Broad Jump

    Frankenstein Walk

    Power Skip

    2 Min Double under skill work

    Power Clean Progression x 2

    5 Hang Clean, 5 from the knees, 5 from the floor

    A) Power Clean
    Building to ONE heavy set of 3 - then take 85% complete 3 more sets of 3 at that weight; rest 60-90 seconds


    B) Front Squat
    4 reps x 3 sets; rest as needed - HEAVY sets
    C) 6 rounds:
    10 KB DL – ....

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  • Thursday - June 15

    Thursday's Workout:
    Thursday’s Workout June 15 th , 2017 Warm Up
    PVC Shoulder Pass trough’s x10 PVC strict press x 10 With a partner for 2 rounds 15 Med Ball throws to each other 10 Burpees 5 Jumping pull ups


    A1) Behind the Neck Strict Press

    @40X0; 4 reps x 3; rest 30 sec - HEAVy A2) Pendlay Row
    @1114; 6-8 reps x 3; rest 2 min


    B) 5 sets:


    3 wall walks

    30 sec ring row hold at top

    rest walk 2 min



    C) 10 min AMRAP @90% Aer effort:

    10 PP - 95/65# 20m bear crawl 10 burpees to 6" target Run 200m Cool down
    Lacrosse ball smash in the ....

    Read more
  • CROSSFIT in Fredericksburg - RARE CrossFit - Wednesday - June 14 - Dealing With Adversity - RARE Crossfit in Fredericksburg

    Wednesday - June 14 - Dealing With Adversity - RARE Crossfit in Fredericksburg

    A great article on dealing with adversity from our friends at iRunFar.com. When Not to Fight

    Wednesday's Workout:
    Wednesday 14 June 2017
    Warm Up
    3 Rounds 10 Reps of each not for time: Back Xtn Good Mornings 45lbs men/35lbs women (scale as necessary) Medball Cleans Reverse lunge non-weighted 10 total (5L/5R)
    A) Barbell Reverse Lunge
    @1010; 10/leg x 3; rest 2 min - HEAVY set and tough!
    B) Deadlift
    @3010; 4 reps x 3 sets; rest 90 seconds between sets - tough sets, control lower


    C) For Time
    AB 15/12 cals 30 jump squats 10 DB PC&J - 50/35# AB 10/8 cals 30 jump lunges 15 DB PC&J - 50/35# AB 15/12 cals ....

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  • Creatine Facts for the CrossFit Rare Community in Fredricksburg

    Tuesdays Workout June 13 th , 2017 Creatine Facts:Creatine is asupplement some choose to take or not. The article in the link builds upon the facts from last weeks post about basic informationfor the use of creatine or to not use creatine. Just copy and paste the link into your web browser. https://www.muscleandstrength.com/expert-guides/creatine-monohydrate Warm Up: Perform each exercise for 10 Reps for 2 Rounds Hanging Scapula Scapula Push Up Push Up Ring Rows A) Push Press
    4 reps x 3 sets; rest as needed - HEAVY sets B) Close Grip Bench Press
    @50X0; 4 reps x 3; rest 30 sec
    B2) Weighted Chinup
    ....

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  • This week at RARE CrossFit in Fredericksburg!



    Monday's Workout:
    Warm up: 10 Air Squats 2 second pause in the bottom 2 minutes skill work with Double Unders Burgener Warm up Power Snatch progression: 5 from hang, 5 from the knees, 5 from ground then progress into the levels. A) Power Snatch Building to ONE heavy set of 3 - then take 85% and complete 3 more sets of 3 at that weight rest 60 seconds below 80% and 90 seconds above 80% 1RM. B)Front Squat 4 reps x 3 sets; rest as needed - HEAVY sets, ALL working sets should be tough C) For reps: 30 sec AMRAP - DB snatch - 50/35# 30 sec AMRAP - lunges in place 30 sec AMRAP - Sit ups rest walk 90 sec x 3 D) 4 rounds ....

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  • Thruster fun Friday at Rare CrossFit in Fredericksburg

    Do you have a success story since your beginning at Rare Crossfit? If so we would like to share with the community. Send in your information or talk with one of the coaches so we can share and spotlight your success.

    Friday's Workout:
    A) Power Clean + Hang power clean 1.2 - every 90 sec x 6 sets - building loads B) Front Squat 8 reps x 3 sets; rest as needed - HEAVY sets C) 5 Rounds FT: 10 SA DB thruster - R - 50/35# Run 200m 10 SA DB thruster - L - 50/35# Row 200m ....

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  • Thursday - June 8

    Thursday's Workout:
    A1) Strict press @20X0; 8 reps x 3; rest 30 sec - HEAVY A2) Bent Over DB Row @2112; 8 reps x 3 rest 2 min B) 3 sets Not For Time: 6-8 strict dips on bar rest 1 min pronated chin over bar hold x 30-45 sec rest 1 min 30 sec side plank/side rest 1 min C) 10 min AMRAP @90% Aerobic effort: AB/Row 12 cals 10 HPC - 135/95# 10 bar facing burpees ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Healthy and Delicious Chai Blueberry Muffins

    Healthy and Delicious Chai Blueberry Muffins

    If you attend my Breakfast For Everyday Athletes class, or follow my Facebook page, you will be very familiar with the breakfast waffles that I share. They're protein heavy and sweetened by bananas, so not only are they tasty, but they are a great breakfast, snack or post-workout fuel. In this week's blog, I want to share my updated (and much faster) version. Check out my blog for the recipe! Also, I'm super excited to announce that the Nutrition for Everyday Athletes series will begin again soon! And because of the importance and value of nutrition in achieving your goals, these classes will be free to all RARE members, and WBBC troopers (past and present). If you have any ....

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  • Supplement thoughts from Team Rare in Fredericksburg

    This month we are going to talk about Creatine. A link is enclosed to help you decide if creatine is a supplement that may be the choice for you. Just copy and paste the link in the web browser.



    https://www.bodybuilding.com/fun/creatine_101.htm
    Tuesday's Workout:
    A) Push Press 8 reps x 3 sets; rest as needed - HEAVY sets B1) Close Grip Bench Press @30X0; 8 reps x 3; rest 30 sec B2) Supinated Pull-up @2111; AMRAP in 1 min; rest 90 sec C) 4 rounds @ consistent effort: 4 wall walks 8 TTB 16 push ups 36 DU Row 200m ....

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  • Upcoming week at RARE CrossFit in Fredericksburg!


    Monday's Workout:
    A) Power snatch + Hang power snatch 1.2 - every 90 sec x 6 sets B) Front Squat 8 reps x 3 sets; rest as needed - HEAVY sets, ALL working sets should be tough C) 2 sets: 1 min AMRAP - Jump lunges Rest 1 min 1 min AMRAP - Russian KBS - tough for you! Rest 1 min D) 3 Rounds @ consistent effort Run 400m 10 Burpee DL with DB 15 Air squats ....

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  • Join us...tomorrow at Rock the River Fredericksburg!

    Fredericksburg's 3rd Annual Rock The River...
    is tomorrow from 11:00am-8:00pm.
    Come out and join the party.
    There is a beer garden, bands and more than 65 local vendors .
    Come out and support our local community at Rock The River!

    Friday's Workout:
    A) Power Clean 2 reps - every 90 sec x 6 sets B) Front Squat 6 reps x 3 sets; rest as needed - HEAVY sets C)FT: 2 sets all SUSTAINED pace: Run 300m 12 double KB FS - 16/12kg 15 double KB swings Run 300m rest walk 1:1 ....

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  • Thursday - June 1


    Just arrived, and Coach Hud Approved - Fit Aid RX So, what is all this Fit Aid stuff anyway you may ask? And why is Coach Hud so obsessed with it? Here's the run down, straight from Fit Aid themselves. The FITAID Recovery Blend provides high quality, clean nutrients to help your body recover after intense activity or exercise. FITAID delivers BCAAs, L-Glutamine, L-Arginine, Vitamins C & D3, B Complex, Glucosamine, Turmeric, CoQ10, Omega 3. Our raw organic agave accommodates the glycogen window and provides your body with a complete and clean recovery. From elite athlete to those with active lifestyles, FITAID keeps you on the move. SO the next time you ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Having Difficulty with Sleep?  Here's an Easy Solution!

    Having Difficulty with Sleep? Here's an Easy Solution!

    Sleep is essential for restoring the body after a grueling workout. When we miss out on a good night of rest, gains can be challenging. This week, Bobbi of Gray Dog Yoga shares her short practice for ensuring a good night's sleep. Here's the link!
    Wednesday's Workout:
    A) BB Lunges 20 reps - 10/leg x 3; rest as needed - HEAVY sets B) Stiff Legged Deadlift (RDL) 6 reps x 3 sets; rest as needed - @41X0 C) FT: 100m sled drag - HEAVY 30 step ups - DB's 20 double KB DL - Heavy Row 1k 20 double KB DL - Heavy 30 step ups - DB's 100m sled drag ....

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  • Tuesday - May 30

    Tuesday's Workout:
    A) Push Press 6 reps x 3 sets; rest as needed - HEAVY sets B1) Close Grip Bench Press @40X0; 6 reps x 3; rest 30 sec B2) Pronated Pull-up @1112; 6-8 reps x 3; rest 90 sec C) 4 rounds @ consistent effort: Run 100m Shuttle 50 DU 10 TTB 12 push ups ....

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  • MEMORIAL DAY MURPH is here Fredericksburg!

    Tomorrow is the BIG DAY! Friday's Workout:
    A) Power Clean Building to a 3RM in 10-15 min B) Back Squat 8 reps x 3 sets; rest as needed - HEAVY sets C)FT: 3 sets all SUSTAINED pace: Run 200m 30 WB - 20/14# Run 200m 20 DB snatch - 50/30# Rest walk 1:1 ....

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  • Rock The River Fredericksburg!

    Come out and join us for this amazing event! Third time's the charm! The 3rd Annual Rock The River is shaping up to be the biggest bonanza yet! There's tons of music, beer, vendors and events for people of all ages to enjoy. For more details go here: https://rocktheriverfxbg.com/ Thursday's Workout:
    A1) Strict press @30X0; 8 reps x 3; rest 30 sec - HEAVY A2) Supinated Barbell Bent Over Row @2112; 8 reps x 3 sets; rest 90 sec - HEAVY B) 3 sets: 6-8 weighted dips Rest 30 sec 30 sec top of pull up chin over bar hold Rest 30 sec AMRAP 1 min wall walks Rest as needed C) 12 min AMRAP @80-85% sustained effort: AB/Row 10 cals 10 ....

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  • Running Sucks Fredericksburg!

    DO YOU SUCK AT RUNNING? LET US KNOW WHY. https://docs.google.com/forms/d/e/1FAIpQLSdl6joJEBrJf5PeG7WiYzGOqFvrvh_Z5Pb5pIEsma5qQiaw0w/viewform?usp=sf_link This short survey might solve all your running problems. Wednesday's Workout:
    A) BB Lunges 18 reps - 9/leg x 3; rest 2 min - HEAVY sets B) Snatch Grip RDL 8 reps x 3 sets; rest as needed - @31X0 C) FT: 50m sled push 25 jump squats 50m sled push 25 SA KB DL - L - tough load 50m sled push 25 SA KB DL - R 50m sled push 25 jump squats ....

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  • Fredericksburg - It's Transformation Tuesday

    It's Transformation Tuesday!!! What better person to spotlight than our very own Big Poppa!!!! So proud of you Vic Hard work truly does pay off
    Tuesday's Workout:
    A) Push Press 8 reps x 3 sets; rest as needed - HEAVY sets B1) Close Grip Bench Press @40X0; 8 reps x 3; rest 30 sec B2) Weighted Strict Pronated Pull-up AMRAP in 90 sec; rest 1 min x 3 C) 5 rounds: Run 400m 9 strict TTB 12 push ups ....

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  • The MURPH Challenge at RARE CrossFit Fredericksburg!

    MEMORIAL DAY "MURPH" WORKOUT We will be doing SATURDAY, May 27 at 9:00am!!! Bring your friends and family as we honor Michael Murphy. Also, we are having our ITP Interest Meeting at 8:00am before the workout!
    A)

    Power Clean
    1 rep x 12 sets - building to a tough single
    B)

    Back Squat
    4 reps x 3 sets; - HEAVY
    C) 4 sets
    Row 250m 20 double KB FS Row 250 20 Russian KBS ....

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  • Thursday - May 18


    A1) BTN strict press
    @30X0; 4 reps x 3; rest 30 sec - HEAVY
    A2) Pendlay Row
    @3112; 4 reps x 3 sets; rest 90 sec - HEAVY
    B) 3 sets:
    3-5 weighted dips 30 banded lat pull downs 20 push-ups rests as needed
    C) 12 min Amrap
    AB 15 cals 5 wall walks 35 DU 7 TTB ....

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  • Need exercise help Fredericksburg?



    Hey Fredericksburg! Are you tired of searching the internet or Youtube for the correct way to perform the exercises you want to do? Look no further than the video below. Go here and subscribe: http://rarecrossfit.com/blog/68897/Exercise-Videos
    A) Barbell RFESS
    8 reps x 3; rest 2 min - 4/leg HEAVY
    B) RDL
    6 reps x 3 sets; rest as needed
    C) FT:
    40-30-20-10 Row cals Jump squats ....

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  • So Much Awesomeness In Fredericksburg




    This past weekend was beyond AWEsome.
    Not only did we celebrate the Grand Opening of RARE 3.0 with the Best group of people in Fredericksburg, we also celebrated the graduation of Taylor Sutherland, a very special young lady who graduated from VCU. She is the daughter of Mike and Mel, a wonderful couple we have known for many years. Taylor began her CrossFit journey at RARE when she was barely in High School, and has become a phenomenal athlete. We are so proud of you Taylor!





    A1) Push Press
    4 reps x 3 sets; rest as needed - HEAVY sets
    B1) Close Grip Bench Press
    @40X0; 3-5 x 3; rest 30 sec
    B2) Weighted Strict Pronated Pull-Up
    ....

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  • I AM MY MOTIVATION Fredericksburg!


    A) Power Snatch
    1 rep x 12 sets; rest as needed - building to a tough set
    B) Front Squat
    4 rep x 3 sets; rest as needed - HEAVY sets
    C) 3 sets:
    5 back rack lunges/leg - HEAVY rest 30 sec 1 min superman hold rest walk 90 sec
    D) 12 min amrap
    Row 2k THEN Amrap DU in remaining time ....

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  • One Day Away Fredericksburg!



    Friday's Workout:
    A) Power Clean 2 reps x 8 sets; rest as needed B) Front Squat @30X0; 12 x 3; rest as needed C)FT: 3 sets all SUSTAINED pace: Row 500m 20 WB 10 DB PS - tough load! rest walk 1:1 ....

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  • 2 Days until the... BIG DAY Fredericksburg!

    2 Days until the... BIG DAY! Saturday, May 13th from 12:00-4:00pm. Come celebrate the Grand Opening of RARE 3.0 10941 Houser Drive Fredericksburg, VA 22408 # rare3point0grandopening # savethedate # rarestrong # teamrare # established2008 # theoriginalboxinfxbg # fxbg # fxbgva # fxbgdtwn # fxbgdntn Thursday's Workout:
    A1) BTN strict press @2011; 12-15 x 3; rest 90 sec A2) DB single arm row @1112; 12-15/arm x 3; rest 90 sec B) 3 sets: 10 dips 15-20 bicep curls 30 banded tricep extensions rest walk as needed - Recovery C) 14 min amrap @80-85% sustained effort: Run ....

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  • Why You Need Yoga in Your Life, Fredericksburg!

    From focus, to muscle recover, yoga is one of the best gifts you can give your body. Not only will you feel more relaxed, but you will teach your body that recover is an important part of working out. Need more motivation? Check out these ten reasons from tabatatimes.com! My dear friend, Bobbi from Gray Dog Yoga was kind enough to make this video for me to share with you. It's a wonderfully restorative video that will help you recover and sleep.. Please check it out and go check out her Facebook page. She's a local treasure!
    Wednesday's Workout:
    A) DB RFESS 20 reps (10 per leg) x 3 sets; rest 2 min B) RDL @20X0; 15-20 x 3; rest 2 min C) FT: Row 500m ....

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  • Hey Fredericksburg, Are You RARE?



    Tuesday's Workout:
    A) Push Press 10,10,10; rest as needed B1) Close Grip Bench Press @30X0; 12,12,12; rest 30 sec B2) Weighted Strict Pronated Pull-up AMRAP in 1 min @20X0; rest 90 sec C) 6 rounds: 10 push ups 10 strict TTB 30m double KB FR walk 30 DU ....

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  • Monday - May 8

    Monday's Workout:
    A) Power Snatch 2 reps x 8 sets; rest as needed B)Back Squat @30X0; 12,12,12; rest as needed - FULL recovery C) 2 sets: 10 DB step ups - TOUGH rest 30 sec 10 DB RDL - TOUGH rest walk 90 sec D) 12 min AMRAP @80-85% - sustained effort AB/Row 12 cals 5 SA DB thruster - R Run 100m 5 SA DB thruster - L 20m sled push ....

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  • RARE CrossFit opens in new 10,000 sq ft location Fredericksburg!

    RARE Crossfit has opened in its new 10941 Houser Drive location and will hold a grand opening celebration there May 13 from noon to 4 p.m. Owner Adam Eidson said he and business partner and fiancée Lee Walchester purchased the building, just off Courthouse Road in the Four Mile Fork area, to more than double the gym’s square footage. Read more here: http://www.fredericksburg.com/business/local_business/rare-crossfit-opens-in-new-location/article_3d8c972a-11ce-5321-bdae-b90b516f96be.htm Friday's Workout:
    A) Clean lift off + PC + HPC 2.1.1 x 6; rest as needed - building load B) Front Squat @2211; 7,7,5,5,3,3; rest as needed - INCREASE load from ....

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  • Thursday - May 4

    Thursday's Workout:
    A1) Close Grip Bench Press @2211; 8,8,6,6; rest as needed A2) DB Power Row @2112 10-12/arm x 4; rest as needed B) 4 sets: 10 BB curls @30X0 20 banded tricep extensions 30 sec FLR C) 12 min amrap @80-85% sustained effort: Run 200m 10 push ups 20 sit ups - SAME times in every set! ....

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  • Power Up with Power Supply Meals Fredericksburg!

    Are you tired of food and meal prep because you are just too tired? You just don't have enough time? Or you don't think you can cook? RARE CrossFit has the answer for you. Power up with Power Supply Meals. Use the link below and you'll get a free meal with your first order. http://mypowersupply.com/yum/RAREYEAH
    Here's a suggestion for your eating well efforts. Try adding freshly prepared meals from Power Supply to your mix. Use the link below and you'll get a free meal with your first order. http://mypowersupply.com/yum/RAREYEAH Great ideas for your own cooking, helps with the time crunch, easy to tailor to your plan and makes for happy tastebuds. Check it out. The ....

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  • Fredericksburg - Who Doesn't Love Churro's


    We are once again stocked up on our Awesome SFH Protein. And because Raf and Melda requested it, we now have the newest flavor of SFH Protein in our RARE Retail Area. Churro flavored Pure Protein is in the house. All I can say is it is delicious. Packed with 22 grams of protein and derived from A2 milk, it is one of the cleanest supplements on the market. It also really does taste like Churro’s. There are no added carbohydrates or sugars in SFH and it is gluten and soy free. Another added bonus is that this protein is Whole 30 challenge approved. Curious about sampling our SFH products, make sure you are at our Open House on May 13 th from 12 pm to 4 pm. SFH is ....

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  • It's Monday, May 1st Fredericksburg... What are you up to?

    Monday's Workout:
    A) 3 Position Hang Power Snatch 1 complex x 8-10 sets; rest as needed B)Back Squat @21X1; 8,8,8; rest as needed C) 2 sets: 10 DB lunges - HEAVY 10 BB good morning 20 Russian twists Rest walk 2 min D) 10 min AMRAP @80-85% - sustained effort AB/Row 10 cals Sled drag x 20m Run 200m 10 DB HSC ....

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  • Grand Opening Event Details Fredericksburg!

    Mark your calendars And… JOIN US! The Grand Opening of RARE 3.0 10941 Houser Drive Fredericksburg, VA 22408 Saturday, May 13th 12:00-4:00PM Food, Fun, Music and a whole lot of awesome people. # rare3point0grandopening # savethedate # rarestrong # teamrare # established2008 # theoriginalboxinfxbg # fxbg # fxbgva # fxbgdtwn # fxbgdntn Friday's Workout:
    A) Power Clean 2.2.2 x 3, 1.1.1 x 3; rest as needed - full recovery, power based B) Front Squat @2211; 7,7,5,5,3,3; rest as needed C)FT: AB 1 mile / Row 800m 30 SA DB thruster - L AB .5 miles / Row 400m 30 KB SA DL - R ....

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  • Power Up Fredericksburg with Power Supply Meals!

    Great news RARE Athletes and Fredericksburg... RARE CrossFit is partnering up with Power Supply Meals to provide YOU... with the best delivered, most nutritious meals around. Here are ALL the details... GO LIVE/LAUNCH:

    Friday, April 28th
    - this is the day RARE CrossFit will go live on Power Supply Meals website and folks can start ordering. First delivery will be Monday, May 8th .
    TASTING:

    Wednesday, May 3 ( 5:00-7:00pm )
    - Power Supply Meals will swing by and let you... our RARE Community try some food and offer a sweet discount to new customers. RARE 3.0 Grand Opening:
    Saturday
    May 13
    -
    ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - You’ve Competed, Now What, Fredericksburg?

    You’ve Competed, Now What, Fredericksburg?

    Whether you competed in Festivus, participated in the Open, or have yet to do a competition, once it’s over there is still more work to do. Please check out my blog this week on www.growinggreentomatoes.com and walk my path with me. Jen Miller, Integrative Nutrition Health Coach www.growinggreentomatoes.com jen@growinggreentotmatoes.com 540-446-6174
    Wednesday's Workout:
    A) Backrack Rev Lunge 14 reps/leg x 3; rest as needed - Tough load B) FT: Row 1k 50 DU 40 Russian KBS Row 750m 40 DU 30 Russian KBS Row 500m 30 DU 20 Russian KBS ~Jen ....

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  • Power Supply Meals at RARE 3.0 in Fredericksburg!

    Soooo..... we really would like to start serving Power Supply Meals at RARE for all of our athletes. These meals are the real deal. Great food prepared fresh by local chefs and delivered weekly to fuel our lives. Please fill out the below link and we can get the food delivery serviced here to RARE 3.0. http://eat.mypowersupply.com/deliverhere Check out what Carol and Mike said about there experience: Carol Seeley I tried mine - Shepherd's Pie and Broccoli - very tasty! The XL size is big - enough for 2 or maybe 3 small meals for me. Warmed it up in the microwave and it was yummy! Thanks Power Supply for the sample! Like · Reply · 3 · ....

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  • Amazing work RARE Athletes in Fredericksburg!

    We really can't express how proud and happy we are of all of you! You put it all out there... and each of you did what you always do, work hard, be true to yourself and show up to the world as amazing human beings. We are thankful to have such amazing individuals who are a part of our community and represent RARE so well. We appreciate each and every one of you.
    Monday's Workout:
    A) Hang power snatch + Hang power snatch below the knee 2.2 - EMOM 10 min - building load, skill based B)Back Squat @2221; 10,10,10; Increase load from previous week C) 3 sets: 10 BB RDL 20 Russian twists rest 30 sec 20m sled reverse drag 20 weighted sit ups ....

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  • RARE Sunrise in Fredericksburg!

    Coach Tim posted this pic earlier today. Made me think of all the mornings we've walked out of RARE. Feeling inspired. Feeling more confident, more comfortable in our own skin. Feeling strong, unstoppable. Feeling a part of the best community in town. How does it make you feel? A. Power Clean
    3.3.3, 2.2.2, 1.1.1 Rest as needed - building per cluster set, build loads B. Front Squat
    @2211; 8,6,4,8,6,4; Rest as needed C. For Time
    AB - 0.5 mi
    20 double KB FS
    20 double KBS
    20 double KB lunges
    rest walk 400M
    x3 ....

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  • Thursday April 20th WOD

    A1. Close Grip Bench Press
    @3131; 10,10,10 - Rest as needed A2. DB Power Row
    @2112 12-15x3 - Rest as needed B. 3 Sets
    1 min- AMRAP banded tricep kick downs
    AMRAP BB bicep curls @40x0 C. 12 min AMRAP @80-85% sustained effort:
    Run 800M
    20 push-ups
    10 ring rows ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Power Supply = Food Prep Fredericksburg!

    Power Supply = Food Prep Fredericksburg!

    On Tuesday, I had the opportunity to try one of the meals from Power Supply, and I wanted to share my experience. I listened to the rep, Andy, share some facts such as Whole30 compliant, no gluten, no dairy, various portion sizes, and paleo, vegetarian/vegan and combination options. Then he told us about how each meal is prepared by a chef, and I knew I had to give these meals a try. I came home with Spinach and Lentil Dahl, one of my favorite meals to cook at home. I warmed it up and was impressed with the taste and quality of the food. Now, because I can never leave anything alone, I added half of a cup of cashews, some feta and an additional cup of spinach. If I wasn't at home, I ....

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  • Fredericksburg's RARE CrossFit has come a long way

    We have been posting lots of awesome pictures from our new facility, but I wanted to take a moment to reflect on where we have come from. The following photo's are from the facility we just moved from. It has taken 8 1/2 years to grow from a 300 square foot Gym to the facility we are at today, and we could not be more proud. It is because of YOU and the awesome community we call RARE that we are able to accomplish our dreams. A. Push press + Power jerk
    3.1 x 6 sets; rest 2 min B1. Single Arm OH DB Press
    @2112; 8-10/arm x 3; rest 10 sec B2. Weighted Strict Pronated Pull-up
    @1112; AMRAP set in 1 min; Rest as Needed ....

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  • MARK YOUR CALENDARS FREDERICKSBURG!

    Mark your calendars And... JOIN US! The Grand Opening of RARE 3.0 10941 Houser Drive Fredericksburg, VA 22408 Saturday, May 13th 12:00-4:00PM # rare3point0grandopening # savethedate # rarestrong # teamrare # established2008 # theoriginalboxinfxbg # fxbg # fxbgva # fxbgdtwn # fxbgdntn Monday's Workout

    A)Hang power snatch + PS


    1.1 - Emom 10 min
    B)Back Squat


    @2221; 10,10,10; rest as needed
    C)3 sets:

    12 DB RDL - tough rest 30 sec 30 sec side lank/side Rest walk 1 min

    D)12 min amrap @80-85% - sustained effort

    Run 200m 7 DB HSC 20m sled drag ....

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  • Friday - April 14

    Friday's Workout:
    A) Power Clean 3,2,1,3,2,1,3,2,1; rest as needed - building load per wave B) Front Squat @3211;10,8,6,4,2; rest as needed C)FT: Row 1k 50 double KB FS - tough 30 strict pull ups ....

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  • Thursday - April 13

    Thursday's Workout:
    A1) Close Grip Bench Press @3131; 12,12,12; rest as needed A2) Pendlay Row @2112; 15,15,15; rest as needed B) 3 sets: 15 bicep curls 30 tricep kick downs C) FT: Run 800m 21 burpees - step up NO jump Run 600m 15 burpees - step up w/jump Run 400m 12 burpees - jump up/jump OH ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Time to Level Up, Fredericksburg!

    Time to Level Up, Fredericksburg!

    If you haven’t been to 3.0 yet, you are in for a real treat. The new building is incredible. It has so much space, the new rig, and best of all, a feeling of brand new beginnings. With my blog today, I want to encourage you to take the opportunity to hit the reset button for yourself. What do you need to level up?
    Find an accountability partner! We have an amazing community at RARE. If you need a buddy, all you need to do is speak up and many people will answer the call!
    Start recording your results for every single workout. No more excuses!
    Focus on your wins. Did you stay hydrated this week? Win. Did you fit into your skinny jeans? Win. Did you PR your close grip bench ....

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  • Tuesday - April 11

    Tuesday's Workout:
    A) Push press + Power jerk 1.1 - every 90 sec x 8 sets - building load B1)Single Arm OH DB Press @3131; 8-10/arm x 3; rest 10 sec B2) Pronated Pull-up AMRAP in 1 min; rest 1 min C) 14 min AMRAP: 3 wall walks 5 strict TTB 7 push ups 20m sled drag - SAME time per round! ....

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  • Building a Fit Fredericksburg Since 2008!


    Monday's Workout:
    A) Muscle snatch + HPS + PS : 1.1.1 - EMOM 10 min B) Back Squat : @2221; 10,10,10; rest as needed C) 3 sets: 15 HEAVY Russian KBS 1 min FLR Rest walk 1 min D) 5 RFT: Run 200m 5 DB SC Thruster - R Row 200m 5 DB SC Thruster - L 20m FW - HEAVY ....

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  • Thursday - April 6

    Thursday's Workout:
    ¦ Open Gym ¦ WOD make up day ¦ Advanced Class WOD A) Front Squat - building to a max B) 800 m repeats for best 3 sets/times rest EXACTLY 1/3 work time as your set time work is at 100% effort ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Hey Fredericksburg, Blood Type Diet for Cross fit

    Hey Fredericksburg, Blood Type Diet for Cross fit

    When I speak to a yoga class, or the runners at Lucky Road, they're often blood type A or AB. But cross fitters are overwhelmingly O. There are some A’s, B’s and AB’s sprinkled in but for the part, I am talking to an O crowd. Crazy, right? That your blood type could predict what type of exercise you choose? While not a perfect system, the Blood Type Diet is one that I rely on when I coach. When I was in school, I learned about over 150 different dietary practices, and the Blood Type Diet is one that not only fascinated me, but also held true client after client. Again, it’s not perfect! I have those who do not do well with the suggestions and we go a different ....

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  • So Fredericksburg, Who has the biggest Jerk and Snatch?


    This coming Friday 7 th April is not only the Eve of our big move to RARE 3.0 on Houser Drive, it will also be the last 7pm Barbell class at our current location.That being said, we want to make it a little extra special. We are dusting off the trophy belt and setting up for a Jerk Off and Snatch Off Event. For those of you who have never participated before, it is a fun time to compete with your fellow athletes and see who has the heaviest weight on their 1 RM Jerk and 1 RM Snatch. The winner gets their name put on the trophy belt, and bragging rights in the gym. So who is going to topple Coach Jim from his podium position?
    Tuesday's Workout:
    A) Strict Press - ....

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  • MARK YOUR CALENDARS FREDERICKSBURG!

    MARK YOUR CALENDARS EVERYONE! RARE CrossFit and World's Best Boot Camp - Fredericksburg are moving next weekend April 8-9! Come out... lend a hand... witness humble badass people and the greatness of our community that is RARE!
    Monday's Workouts:
    A) Back Squat 5 RM in 15 Minutes B) DB split squat 8RM/leg C) AMRAP BJ in 10 min - jump up, step down ....

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  • Mark Your Calendars Fredericksburg! RARE is Moving...

    MARK YOUR CALENDARS EVERYONE! RARE CrossFit and World's Best Boot Camp - Fredericksburg are moving next weekend April 8-9! Come out... lend a hand... witness humble badass people and the greatness of our community that is RARE!
    Friday's Workout:
    A) Gymnastics skill 15 min B) BTN Power Jerk building to a tough single from the rack, DO not carry this down to neck, drop from top C) AMRAP 3 min - strict pull ups AMRAP 2 min - dips AMRAP 1 min - Russian twists rest walk 3 min x 2 D) FT: Row 100 cals ....

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  • The Doc... that ROCKS... in Fredericksburg!

    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 - ....

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  • Transforming Fredericksburg - One Couple At A Time

    While I was putting together the collage below, I felt an overwhelming sense of happiness. Michelle and Jake are awesome people, and we are lucky to have them as part of our community. Their good friend Jacqueline had been bugging them for ages to try out RARE, since she was already a member and they were sick and tired of hearing about what she did during her workouts. Finally, after a lot of convincing, they decided to give us a try, signing up for our Worlds Best Bootcamp Fredericksburg. Six weeks later, they were hooked and immediately signed up for CrossFit. And... The rest is history. Wow, what a difference 18 months has made for this awesome RARE Couple. So proud of you ....

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  • Thank you RARE Athletes of Fredericksburg!

    It's time to take a moment and reflect back over these last five weeks. There were nerves... there were struggles.... there were triumphs... and there was sacrifice. And over these last five weeks there was something else for many of you. Growth. Those who participated consistently over these past five weeks in the CrossFit Open grew substantially. And it was from your efforts and the support of this community that made that possible. Thank you to all those who chose to embrace the pain... embrace the struggle... embrace their fears... And go for it. Thank you to all those who contributed to everyone else's success. Thank you.

    Monday's Workout:
    A) Power clean 1.1 x ....

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  • THANK YOU... Friday Night Lights Workout 17.5 Fredericksburg.

    This is our last Friday Night Lights at RARE today and all of this awesomeness couldn't have happened without a few key individuals. We would like to sincerely thank Jacqueline, Michelle, Ryan, and Jacob for organizing and setting up our Fridays over the past 5 weeks and Justin for helping us validate our open scores. You guys ROCK and Truly are RARE! We appreciate you! Friday's Workout:
    17.5 ....

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  • Coming Soon..... Fredericksburg!

    The Original CrossFit Gym in Fredericksburg! We're not just a gym. We are a community of like minded individuals. We sweat together, we support each other, we have your back. We've been Building a Fit Community since 2008. RARE 3.0 is Opening Soon. Come be a part of the RARE-est community in Fredericksburg. For more details call or send us an email. 540-412-8417 or info@rarecrossfit.com
    Thursday's Workout
    A) Power Snatch 4 reps x 6 sets; rest as needed - Practice B) Front Squat building to ONE HEAVY set of 3 C) 8 sets @consistent effort: 10 DB thruster Run 200m 10 DB snatch AB 8/10 cals rest walk 90 sec ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - Cleaning up Your Favorite Comfort Food Fredericksburg

    Cleaning up Your Favorite Comfort Food Fredericksburg

    One of my favorite comfort foods is pineapple fried rice. Unfortunately, I often feel stuffed and regretful after eating it. Instead of giving it up completely, I decided to gradually change this yummy dish into a powerhouse of nutrition. Here’s the original recipe , and my three steps to improve it:
    Serve on a bed pf spinach and arugula. Simply adding greens is a huge step to improving this meal, and making it very filling.
    Choose chicken thighs and breast to increase the fat. Add fat? YES! The fat is great for that feeling of satisfaction, helps you recover from training and powers your brain.
    Mix riced cauliflower with the brown rice. You don’t have to give up the rice ....

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  • Fredericksburg - We Need More Barbell!!

    If you are new to CrossFit, Thinking about joining RARE or Just want to get back to the basics, Then RARE's Barbell Basics may be perfect for you! This 4 class, 2 week program begins on April 11th Limited spots available Call or e-mail Coach Lee for further information
    Tuesday's Workout
    A) Split jerk practice 10 min B) Push press + Power jerk 2.2 - every 90 sec x 8 sets C) 10 min amrap @80% 5 strict pull ups 20m sled drag 7 PP 200m row rest 5 min 10 min amrap @80% Run 200m 7 push ups AB 10 cals 7 strict TTB - GOAL is SAME rounds per amrap ....

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  • Have you begun your fitness journey Fredericksburg?

    One year ago today, I began a journey that would change my life. I took a chance and signed up to become part of a local crossfit gym, RARE Crossfit. In that year I have become stronger both in body and mind. I have learned to push myself beyond my limits, to be more. In June, I was in a very serious car accident and suffered a concussion and tbi that I am still recovering from today. The RARE family and coaches waited patiently for me to return and when I did months later, they supported me when I had no balance, cheered for me when I did my first squats, encouraged me, and met me where I was always believing I could do more and having faith in me when I did not. Coach Lee reminded me ....

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  • Thursday - March 16

    Thursday's Workout:
    ¦ Open Gym ¦ Endurance WOD ¦ WOD make up day ¦ Advanced Class WOD A) Power Snatch 5 reps x 5 sets; rest as needed - Practice B) Front Squat building to ONE HEAVY set of 4 C) 5 RFT: 10 double KB FS 10 double KB swings 20m FW - w/KBS AB 10 cals ....

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  • Easy Tips to Stay Hydrated Fredericksburg!

    It’s easy in the cooler weather to forget to stay hydrated. In the warmer months, the gym heats up quickly and drinking water is nonnegotiable. Through the winter, it takes a conscious effort to get the liquids we need. Proper hydration is essential to the crossfit athlete for many reasons including improved performance and reduction of injuries and joint soreness. We also need it to prevent headaches and feel like our happy selves. 1. Plan ahead! The visual reminder of how much water you plan to drink for the day helps you stay on track. 2. Fill your diet with fruits and vegetables. Cucumbers, leafy greens and cauliflower have much more water content than you would imagine. When ....

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  • Festivus Athletes in Fredericksburg

    THERE IS NO POWER AT RARE THIS MORNING
    WE CANCELLED THE 5 AM 8 AM CLASSES
    STAY TUNED FOR UPDATES FOR THE REST OF THE DAY!
    AND BE SAFE

    On April 22nd we have lots of RARE athletes venturing down to TrainTown CrossFit in Ashland to compete in the Festivus Games. Many of the athletes competing have never done a competition before, so we are super proud to be supporting them. The Festivus Games was created in 2011 to accomodate the majority of us CrossFit athletes that are at the novice or intermediate level. As Festivus states, "No Fire-breather types allowed." To represent RARE, and support our athletes, our in-house graphic artist, Melanie has designed an ....

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  • Hey Fredericksburg, Chris has lost more than 50 pounds!

    Happy Monday everyone! We'd like all of you to meet Chris Ruble. He's been a member of our RARE family since August 14, 2014 and he epitomizes who we are at RARE. Chris is humble, driven, respectful, a family man, motivator and has an insatiable desire to help people. Over the past months Chris has dedicated himself to bettering his nutrition and with that.... has lost more than 50 pounds. We wanted to give you a shoutout Chris... not only for your accomplishments, but also for who you are as a person. Thank you! We appreciate you.
    Monday's Workout:
    A) Power clean + Hang clean 2.2 x 5; rest as needed B) Back Squat building to a HEAVY set of 4 - ONE set FAST ....

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  • Thursday - March 9

    Thursday's Workout:
    ¦ Open Gym ¦ Endurance WOD ¦ WOD make up day ¦ Advanced Class WOD A) Power Snatch MAX for the day in 10 min B) Front Squat MAX for the day in 15 min C) AB 10 min max cals ....

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  • How to Explode Past Your Goals Fredericksburg

    I bet if I asked you how much you weighed, you would know. If I asked your change in body fat percentage over the last three months, some of you would know thanks to Complete Nutrition. What if I asked you your max deadlift? Number of pull ups? Reps during 17.2? Some number are easy to remember and stick in our head. Other numbers, though just as important, we may not know at all. Today I want to share a secret with you that is guaranteed to cause you to exceed your goals. Records = results. How could something so simple cause such massive change? Because having awareness around where you currently are, and where you want to be gives you the information you need to make the ....

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  • RARE's Humble beginning in Fredericksburg

    It has been 8 years since we opened the doors of Rare CrossFit at our humble beginnings,

    a shared lock-up garage behind our current location.
    Wow! Time certainly passes by quickly.

    We can't begin to tell you how super excited we are to be moving into our own facility very
    soon. Our dream of having a place of our own is finally coming to fruition.

    We look forward to sharing our vision, mission and dreams with our "RARE" Family.



    Tuesday's Workout:
    A) Strict Press 1RM in 15 min B) Weighted Chin-up 1RM in 15 min C) 10 min AMRAP @80% 5 kipping pull ups 10 push ups 25 DU Run 200m rest 5 min 10 min AMRAP @80% ....

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  • Saturday - 4 March

    A)Deadlift 5RM B)Goblet squat 15, 15, 9 Heavy C)4 sets - FT: 15/12 cal row 20 WB 30 russian KBS 40 DU D)EASY cool down on your own 15 min ....

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  • Thursday - 2 March

    A)Hang Power Snatch Max for the Day B)Front Squat @20X0 3,3,2,2,1,1 C)DB RFESS @ 3131 8/side D)Row 2k TT ....

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  • Adding New, Healthy Foods to Your Meals Fredericksburg!

    I spent two years working for The Doctor Yum Project , a local nonprofit that’s focused on helping families learn how to eat healthy. I bet you think I spent a lot of time with ‘picky’ kids. You’re right, I did! But you may be surprised to learn that I spent even more time with their picky grownups! As a society, we focus on kids being selective eaters, but that doesn’t simply go away as an adult UNLESS we decide to make a change. Not only is it important to grow that palate to be a great example to the little people around you, but also for your own health. Humans thrive on eating seasonally and selecting a variety of foods. Not sure how to start? Here are ....

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  • Fredericksburg Friday Night Lights and You!

    A)Gymnastics skill 10 min B)Strict Press 3RM C)Weighted Chinup D)10 min amrap @80% Run 200m 20m FW 10 push ups rest 5 min 10 min amrap @80% AB 10/8 cals 5 kipping pull ups Row 10/8 cals 5 wall walks ....

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  • It's All About Your Effort Fredericksburg... at RARE CrossFit!

    Last Friday evening was the start of the annual CrossFit Open Workouts and we celebrated this with our whole community and a whole bunch of sponsors. Thank you to our entire RARE Family, everyone involved in setting up our space, judging, encouraging and cleaning our space afterwards. Thank you to Dr. Jericho Matthews and Alive by Design Chiropractic Center, Tim with Stronger Faster Healthier, Will with Will's Place and Amy with Super Fun Yoga Pants! All of you ROCK and we love all your EFFORT put into Open Workout 17.1. This Friday is the second week and workout 17.2. What will Dave Castro and CrossFit HQ have in store for all of us? We will know this Thursday at ....

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  • Friday Night Lights 17.1 Fredericksburg!

    Friday Night Lights is here Fredericksburg and we start this years CrossFit Open with an awesome couplet workout. Not only will we be rocking this workout, we'll be doing it with awesome partnerships with Alive By Design Chiropractic Center, Will's Place, Stronger Faster Healthier, and Super Fun Yoga Pants. Come on out and join us.

    Friday's Workout:
    Workout 17.1 For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs Men use 50-lb. ....

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  • Thursday - February 23

    Thursday's Workout:
    ¦ Open Gym ¦ Endurance WOD ¦ WOD make up day ¦ Advanced Class WOD A) 3 position hang power clean

    MAX for the day in 12 min B) Front Squat

    @20X0; 5,5,4,4,3,3; rest as needed C) Curtis P

    MAX load in 12 min D) Row 30 sec MAX effort rest 30 sec x 4 - record meters per set ....

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  • How To Make Healthy, Delicious Smoothies Fredericksburg!

    With the warmer weather quickly approaching, smoothies can be a great go-to snack or mini meal. One of the easiest ways to find new recipes is to search on blender company’s websites. Vitamix.com, blendtec.com and nutrabullet.com all have fantastic lists of recipes that have been tested by the company. Another great way is to follow a smoothie formula. Check out the picture below for a foolproof smoothie system. And what can you do with the leftover smoothie? Make them into popsicles! Try this Green Dragon Smoothie as a delicious treat and freeze the leftovers into the tastiest popsicles you have ever had! Looking for more snack ideas? Grab your tickets for the upcoming class ....

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  • Be RARE Fit in Fredericksburg

    This past Saturday Troop 020 Graduated from Worlds Best Bootcamp Fredericksburg, and many of the troopers are continuing their fitness journey with our CrossFitprogram. Some of the members have previously done CrossFit, while others are just beginning. A few members are still a little intimidated by CrossFit and unsure of their next step. Have no fear! Coach Kaytlyn and I have developed a special program just for that reason. We are extremely excited to add this to our already awesome programs at RARE. Beginning next Tuesday 28th, we are offering a 6 week small group personal training program as a bridge to CrossFit. Spots are very limited for this ....

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  • It's Friday Night Lights at RARE CrossFit Fredericksburg!

    Friday Night Lights is back... and it all begins this Friday! This is such a fun time to come out, enjoy yourself and throwdown with our amazing community. Alive by Design Chiropractor, Will's Food Truck, Super Hot Fun Yoga pants, Stronger Faster Healthier... they'll all be out at RARE CrossFit this Friday for the CrossFit Open 17.1 workout. We hope to see all of you here. 17.1: Feb 24 17.2: March 3 17.3: March 10 17.4: March 17 17.5: March 24

    Monday's Workout:
    A) Power Clean Building to a Max in 15 Min B) Back Squat @20x0 5,4,3 C) EMOM 10 Min Min 1 DB Lunges x 10 - Heavy Min 2 RKBS x 15 - Heavy D) For Time ....

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  • Rethinking Comfort Food Fredericksburg!

    In the cold months of winter, it’s easy to let our food choices go to comfort foods like macaroni and cheese, mashed potatoes, pot pies, lasagna and the like. Today I would like to offer you a different perspective on comfort food, root vegetables. If you aren’t already eating root vegetables, I’m excited to tell you that they are delicious, incredibly healthy, and easy to prepare. Breakfast Soup is the perfect example. Although I created this for breakfast, it’s perfect for any meal or snack. Make sure to modify the recipe to your tastes and dietary goals. A recipe, after all, is just an idea. Another easy way to add root vegetables to your diet is by ....

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  • World's Best Boot Camp Fredericksburg

    What can YOU accomplish in 6 weeks ? With 12 live, group trainings... 21 bonus at home trainings... Nutrition guidance.. Supplement advice.. Mental strength and accountability !!! ENROLLMENT is OPEN for Troop 21! Troop 21 starts Sat. Feb 25th. We will sell out, and spots are LIMITED! Give us a call ASAP to reserve your spot today before it's to LATE! 540-300-2370


    The most fun you'll have proving yourself!

    Thursday's Workout:
    ¦ Open Gym ¦ Endurance WOD ¦ WOD make up day ¦ Advanced Class WOD A) 3 position hang power clean 2 reps @80% x 8 sets; rest as needed B) Front Squat @20X0; 4-6 x 5; ....

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  • Functional Fitness In Fredericksburg

    Since opening our gym in 2008, the functional fitness regimen known as “CrossFit, has exploded worldwide. The love of CrossFit doesn’t seem like it is going to die down any time soon either. So why, may you be asking is this fitness program remaining so popular? Well, it is because it really works. CrossFit is not just for the “elite” athlete, but for people of all shapes, sizes, ages and fitness levels. At RARE CrossFit, here in Fredericksburg, we have trained kids as young as 5 years of age, and athletes into their 70’s. The functionality of the movements and the universal scalability of the workouts mean that really anyone can do it. Performing ....

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  • Love Is In The Air in Fredericksburg

    Happy Valentines Day Everyone! Bring your sweetheart in for an awesome RARE Wod. Those that sweat together...., Stay Together
    Tuesday's Workout:
    A) Gymnastics skill 10 min B) Strict Press @2112; 4-6 x 5; rest as needed C) Weighted Chin-up Building to a HEAVY set of 3 - then take 85% of that load and complete 3 more sets of 3; rest as needed - for those that cannot do strict pull ups - complete 5x5 strict negatives with a 3-4 sec count on the way down D) 15 min AMRAP: 5 strict pull up 15m SA FW Left 7 push ups 15m SA FW Right 9 BJSD- 24/20" Run 200m ....

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  • Hey Fredericksburg: Refer Your Sweetheart and Five Tips for a Heart Healthy Valentine’s

    Not only is February the month of love, but it is also American Heart Month. With Valentine’s Day being the candy layover between the winter holidays and Easter, the desire to sugar binge and candy horde is only natural, which makes reconciling Valentine’s Day and healthy Heart Month a difficult task indeed. 1. Whole-grain breakfast
    : Try cutting out a heart-shaped whole-grain piece of toast or waffle, then top with vanilla Greek yogurt, sliced strawberries and cinnamon. Heart healthy tip
    : The fiber in whole grains helps to lower blood cholesterol levels and may reduce your risk for heart disease. 2. Get physical
    : Couples and families that play together, stay ....

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  • CROSSFIT in Fredericksburg - RARE CrossFit - OFFICIAL Bring A Friend Party Fredericksburg

    OFFICIAL Bring A Friend Party Fredericksburg

    Today is the day!
    The OFFICIAL Bring A Friend Party is here! We are so excited to share this awesome opportunity with you Fredericksburg!! ! Things will kick off at 7:30! Try to arrive by 7:15 so you can sign in! Bring your workout clothes, water and a towel if needed...AND be prepared to have a great time! *** YOU DO NOT NEED TO KNOW A TROOPER TO COME TO THIS EVENT!!! If you have been watching for a while and you finally want to come see what this place is about....just come on out! *** See you here! Thursday's Workout:
    ¦ Open Gym ¦ Endurance WOD ¦ WOD make up day ¦ Advanced Class WOD A) Hang Power Clean 2 reps @75% x 8-10 ....

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  • Making Meal Prep Simple Fredericksburg!


    There are so many temptations when lunch time rolls around. People at the office might be eating at one of the local restaurants, mom friends and their kids are meeting at a kid-friendly, fast food joint, and the local coffee shop has tempting pastries that you think would help you hold on until dinner. When we fail to plan for a healthy lunch, it is easy to make choices that do not support our goals. One simple way to prevent this is with mason jar salads. The trick to keeping salads fresh in mason jars (or in any container) is to keep the dressing separate. Because I prefer my greens to be super fresh, I only make three salads at a time. I’ve also noticed that if I eat a salad ....

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  • Hey Fredericksburg - Bring Your Friend to Worlds Best Bootcamp on Thursday

    Tuesday's Workout:
    This coming Thursday 9 th is Bring A Friend Night for Troop 020 of the World’s Best Bootcamp Fredericksburg. It is an awesome workout, whether you are in our CrossFit program, currently participating in our current Troop, or on the fence about joining our next one beginning on February 25 th. We invite each and every one of you, male and female to come out to RARE at 7:30 pm on Thursday and be part of the Bootcamp Party. We promise it will be a lot of fun. A) Gymnastics skill 10 min B) Strict Press @2112; 5-7 x 2, 3-5 x 2 rest 2 min C) Weighted Chin-up @2112; 1.1.1 x 3-5 rest as needed = increase load from previous week ....

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  • RARE CrossFit's 4th Annual Chili Cook Off in Fredericksburg

    RARE CrossFit held our 4th Annual Chili Cook Off over the weekend! There was spicy chili, there was puerto rican chili, there was chili with grandma's cornbread, there was also chili from the reigning two time champion Matt James. And once again Matt's famous smoked chili won for the 3rd straight year in a row. Can anyone beat Matt's awesome Chili? One vote separated Matt's chili from the 2nd place chili, but yes... Matt did it again. Congratulations Matt and to everyone who entered chili in this years contest. We had an awesome time. Thank you to everyone who came out and to Jacqueline for organizing this years event.
    Monday's ....

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  • Last Chance Fredericksburg: 2017 RARE Open Team Jersey

    LAST CHANCE........ We are submitting the order this afternoon for our 2017 RARE Open Team Jersey. If you forgot to order and you would like to be added to the list, comment below with your Shirt Size, and Number and Name for the back ASAP. Thanks! A) Gymnastics skill 15 min B) Push Press 2 reps @80% - every 90 sec x 6-8 sets C) Strict Pronated Pull-up Amrap in 1 min; rest 1 min x 3 D) For Time: 21-15-9-6-3 Row cals TTB Push ups ....

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  • Thursday 2/2/2017

    A) Hang Power Clean 3 reps @70% x 8 sets - bu ilding loa d B) Front Squat @30X0; 6-8 x 2, 4-6 x 2; rest 2 min C) 3 sets: 12 BB step ups -Rest 1 min 10 DB RDL -Rest 1 min D) For Time: Row 1k 30 goblet squats Row 500m 30 jump lunges Row 500m 30 goblet squat Row 1k ....

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  • Three Easy Steps for Healthy, Delicious Snacks that Fuel Your Body in Fredericksburg



    Well-planned snacks are a great way to support post-workout recovery, increase the amount of nutrient-dense foods in your day, help balance your moods, and curb cravings. The trick is keeping those snacks healthy! You can do that with three easy steps: 1. Choose a healthy protein, a vegetable and a small amount of fat. A grilled chicken thigh with some baked sweet potato fries is a great example. Another example would be a black burger (no roll) with salsa and avocado. Another easy choice would be jicama with hummus . 2. Think of ‘mini meals’ instead of snacks. Processed snacks are often filled with sugar or sugar substitutes that take you away from your healthy goals. ....

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  • The Best Chili In Fredericksburg

    It's that time again....... RARE's Annual Chili Cookoff - The 4th Annual So, are we going to let Mr. Matt James be the Chili King, For the 3rd year in a row? We still have time to perfect those recipes And claim his crown Only 4 days away....... We can't wait to start the sampling This years winner will receive one month of RARE For Free. A) Gymnastics skill 10 min: B) Strict Press: @2112; 6-8 x 2, 4-6 x 2 rest 2 min C) Weighted Chinup: @2112; 1.1.1.1.1 x 3; rest as needed D) 15 min amrap @CONSISTENT effort: Run 200m 3 wall walks 30m FW 5 strict pull ups 50m sled pull: ....

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  • Fredericksburg: Success Story #8 Michelle Warren

    Today is Day 8 and I have to tell you about Michelle Warren. "I joined RARE after a long stride of not performing any form of exercise at all! Having been a three sport athlete in high school and playing soccer in college, I thought that whenever I decided to work out again, I would pick up right where I left off. After years of feeling lethargic, flabby and sometimes even depressed, I tried to drop in to a crossfit class only to throw up after the warm up! If I wanted a change, it wasn't going to be easy, but I needed something in my life that made me feel ALIVE! I joined the World's Best Boot Camp in August of 2015 and although the first few weeks were rough on the body, I could start ....

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  • Fredericksburg: Success Story #7 Rafael Hernandez

    Today is Day 7 and I have to tell you about Rafael Hernandez. Rafael is the fittest doctor in Fredericksburg, has a heart of gold, and is always there to lend a helping hand. Raf epitomizes who we are and what we stand for at RARE. Keep up the amazing work, Rafael. We are all inspired by you, proud of you, and appreciate you. Bring on 2017! Coach Adam Tuesday's Workout A) For Time: 10 wall walks 2 min FLR 10 TGU 2 min side plank Rest as needed Amrap 3 min - HR push ups rest 2 min Amrap 3 min - weighted sit ups B) For Time: Row 1k Run 400m row 750m Run 400m Row 500m C) Cool down 10 min walk ....

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  • Fredericksburg: Success Story #6 Lorie Bland

    Today is Day 6 and I have to tell you about Lorie Bland. She began with Personal Training, signed up for Worlds Best Bootcamp Fredericksburg and now she is Killing it With CrossFit. "The picture on the left is this time last year, the right is over the summer......what I have learned over the last year is simple, you are what you eat, when it comes down to it you make the choice no one else does, eating and exercise makes all the difference in everything!!!" Keep up the amazing work, Lorie. We are all inspired by you and so proud of you. Bring on 2017! Coach Adam Monday's Workout A) 3 position Power clean 1 complex - every 2 min x 6-8 sets B) Front Squat buidling to a ....

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  • Fredericksburg: Success Story #5 Nick Berrie and Instructor Training Program

    Today is Day 5 and I have to tell you about Nick Berrie. Here's an email Nick sent me: "Hey Adam, finally got through all my notes since joining RARE. All I have to say is wow I've done a lot of working out and made a boat load more progress then I had previously thought. So a basic breakdown is so far I've lost 45lbs. I have no measure of muscle gained but just from looking in the mirror it has to be a good amount. My strength numbers reflect that and all barbell movements have gone up a lot. My mobility has gotten a lot better over my entire body. Only two things that were of significance with mobility were my psoas and hamstrings both of which are still a problem area although much ....

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  • Fredericksburg: Success Story #4 Amanda Rourke

    Today is Day 4 and I have to tell you about Amanda Rourke. At the end of the 6 weeks in our World's Best Boot Camp - Fredericksburg, she improved by 7 squats and 15 push-ups on her 1 minute maxes and took 4 minutes and 14 seconds off her workout time. That is absolutely AWESOME!!!!! So proud of you!!!!! Keep up the amazing work, Amanda. We are all inspired by you and so proud of you. Bring on 2017! Coach Adam Thursday's Workout ¦ Open Gym ¦ Endurance WOD ¦ WOD make up day ¦ Advanced Class WOD A) Deadlift 6-8 reps x 5 sets; rest 2-3 min - 77-82.5% B) Emom 12 min min 1 - FR lunges x 10 - builidng load per set min 2 - Alt plyo lunges on top of box x 5 reps/leg C) ....

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  • Fredericksburg: Success Story #3 Brian Skinner

    Today is Day 3 and I have to tell you about Brian Skinner. Brian started with us August of 2015 in Troop 012 of our World's Best Boot Camp - Fredericksburg program and then joined our CrossFit program. What's changed in one year... here's what Brian had to say. "Definitely had to change my entire wardrobe. Lost inches all over including my waist.... but I didn't get any taller. The mental as well as the physical aspect has been life changing. RARE has really redirected my life and the start of the day for me. I wake up refreshed and ready to conquer the day" Keep up the amazing work, Brian. We are all inspired by you and so proud of you. Bring on 2017! Coach Adam Brian Skinner ....

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  • Fredericksburg: Success Story #2 Melda Bates

    Today is Day 2 and I have to tell you about Melda Bates. We are so proud of Melda! She has made amazing progress this year towards her goal of a happier and healthier me. It hasn’t been an easy path and has consistently shown up and worked at getting better one day at a time. The results have been amazing ?. Melda joined our World's Best Boot Camp - Fredericksburg before joining our RARE CrossFit program. Six months later Melda's life has been transformed. Keep up the amazing work, Melda. We are all inspired by you and so proud of you. Bring on 2017! Coach Adam Tuesday's Workout A) FOR TIME 30 TGU - MODERATE load rest 3 minutes 5 Rounds FOR TIME 10 bent over row - ....

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  • Fredericksburg: Success Story #1 Joy Smith

    Over the next week we are celebrating our amazing clients here at RARE CrossFit. Everyday we come in to work we can’t believe that we get to work with such amazing people that inspire us by showing up day in and day out. Today is Day 1 and I have to tell you about Commander Joy Smith. We are so proud of Joy! She has made amazing progress this year towards her goal of a happier and healthier me. It hasn’t been an easy path and has consistently shown up and worked at getting better one day at a time. The results have been amazing ?. Joy joined RARE CrossFit after her mother stopped Coach Adam in their neighborhood one morning. Joy's mom said: "my daughter needs to ....

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  • Hey Fredericksburg: Last Minute Holiday Flash Sale

    Due to the incredible demand we’ve experienced over the past 4 days (and because we simply hate saying no to our current and prospective clients), we are offering ONE of each offer from the last 4 days to the first person who claims them! Offer #1: $1,499 for an Unlimited ALL ACCESS 12 Month RARE CrossFit Membership – EMAIL HERE TO PURCHASE: info@rarecrossfit.com Offer #2: 1 Month of Unlimited RARE CrossFit Membership for you and your friend for only $119 each (62% off regular price!) – EMAIL HERE TO PURCHASE: info@rarecrossfit.com Offer #3: A $100 gift card that can be used for any service for only $10 (can be used by non-current members only) – ....

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  • Hey Fredericksburg: RARE CrossFit's Holiday Flash Sale continues...

    January 21 Nutrition Takeback Challenge for only $49 (Save $100) Only 10 available. One of the things we are known for here at RARE CrossFit is getting clients incredible results with our signature Nutrition Takeback Challenge! Our next challenge begins January 21, 2017, and this is a great opportunity to claim your spot at a fraction of the regular price. Due to the demand of these challenges, we are being very strict about only accepting 10 people at this special rate, so if you’re on the fence, jump off and act right now! Kick off the new year right, and grab yours before it’s gone by EMAILING US HERE: info@rarecrossfit.com or call us quickly at 540-412-8417 ! ....

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  • Great Gifts Fredericksburg

    There are only 5 More shopping days to Christmas Is everyone ready? If you are anything like me, you will be in a mad scramble getting those last minute gifts. My parents are arriving from England tomorrow evening. And, I can't wait. It will be so awesome to have both sets of parents together for the holidays. Yes I said both sets of parents. I am lucky that I not only have great parents, but great in-laws too. Speaking of great, we have great deals going down at RARE for those last minute gift ideas. Not only are we having a daily Flash Sale (Be sure to check your inboxes for those awesome deals), we are offering discounts on ALL Protein and Fish Oil, as well and ....

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  • Fredericksburg, VA: Holiday Flash Sale

    “Some quit due to slow progress. Never grasping the fact that slow progress…is progress.” author unknown Monday's Workout A) Power clean + HSC + FS 1.2.3 every 2 min x 6 sets - building load B) Front Squat building to a 5RM in 12 min C) METCON 5 min amrap @90% Aer 12 goblet squats run 200m rest walk 2 min 5 min amrap @90% Row 200m 10 DB snatch rest walk 2 min 5 min amrap @90% AB 10 cals 10 HR push ups ....

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  • Hey Fredericksburg: RARE Cares More coming soon...

    It started a long time before this... The vision of a local community charity for kids with cancer. Picture on the left. We ran the Marine Corps Marathon and raised $2,000 for Tyler, who shortly after, died of brain cancer. Fast forward to 2016 and RARE had sponsored a local charity golf tournament for kids with cancer. During the event I saw Kenny and his son Travis, who used to be one of our athletes. Travis trained with us for about a year and then one day he was diagnosed with cancer and had to stop coming to RARE. It was at this event that RARECaresMore.org was born and we're on a mission to help our local Fredericksburg Community and all the families that have children ....

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  • Fredericksburg: Holiday Resource Guide 2016

    HOLIDAY RESOURCE GUIDE Wednesday's Workout A) Power Jerk building to a max - building load B1) Push Press @2112; 6-8 x 4; rest 30 sec B2) Weighted Strict Pronated Pull-Up @2112; 6-8 x 3; rest 1 min C) FOR TIME 5 RFT: 12 push ups 10 KTE Row 500m - GOAL is SAME times per round! ....

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  • Hey Fredericksburg, Bring your Friend to RARE CrossFit for a Free Workout!

    We have been talking about our Golden Tickets for several weeks now. The golden ticket is for you to give to family and friends, so they can come and experience a class or three this week at RARE and experience for themselves what you have been bragging about for so long. We had a good showing at our 6pm class and I had the privilege of meeting lots of awesome people. A great effort by all who participated. Thanks Jen Miller and Clarissa for giving out the golden tickets and sharing the awesomeness of RARE with your friends. Also, Leslie brought a good friend of hers Jesse, and Jarno, Kimmie and Missy brought folks too. They attended some of our other class times. We still have a few ....

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  • Monday - December 12th, 2016

    Monday's Workout A) PC + HSC 1.1 - every 2 min x 6 sets B) Front Squat 1,1,1,1,1,1; rest as needed C) AMRAP 5 min @90% 10 air squats 15 sit ups run 200m rest walk 2 min AMRAP 5 min @90% Row 200m 10 Russian KBS rest walk 2 min AMRAP 5 min @90% 10 jump lunges 10 NPUB 30 DU ....

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