Call us now 540-412-8417

RARE EXPERIENCE in Fredericksburg - RARE CrossFit RSS Feed




  • Wednesday July 18th

    Wednesday July 18 th
    Warm up
    Hip mobility rig
    2 x Through
    5 OHS 45/35
    5 HS Snatch
    5 SS
    5 Ring Rows
    5 Scap Pull ups

    A)Conditioning
    15 MIN AMRAP
    15 PS (75/55) (65/45) (55/35) 30 Double Unders 15 Wall Balls 30 Double Unders B) After Burn
    AMRAP 1:30
    21/15 Cal Assault bike, Max Ring Muscle ups (M/U prog/ring dips/ring push ups) Rest 1:00
    AMRAP 1:30
    18/12 Cal Assault bike, Max Ring Muscle ups (M/U prog/ring dips/ring push ups) Rest 1:00
    AMRAP 1:30
    15/10 Cal Assault bike, Max Ring Muscle ups (M/U prog/ring dips/ring push ups) Rest 1:00
    AMRAP 3
    HSPU *If assault bikes are ....

    Read more
  • We're still donating to Friends of the Rappahannock with RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    If you still want to signup, we're still donating to Friends of the Rappahannock . We'll donate $50 to FOR for anyone who signs up for RARE Boot Camp Troop 30! Camp starts Saturday, August 18th at 11:00 am Call now and say you support Friends of the Rappahannock. 540-412-8417
    Tuesday
    July 17 th
    200 M jog
    2x through
    10 Good mornings 45/35
    10 DL
    10 Back XTN
    5 V-ups

    A)Deadlift (14 mins)
    Every 2 mins 5 Reps @ 78 1 Rep @ 84% 5 Reps @ 81% 1 Rep @ 87% 5 Reps @ 84% 1 Rep @ 90% 1 Rep @ 110%
    B)For Time
    21-15-9 Deadlifts (225/135) ....

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




    Monday July 16 th
    Warm up
    40 Band Pull aparts
    200 M row
    2x through
    10 Air Squats
    5 Back Squats 45/35
    5 Snatch Balance
    5 OHS
    Snatch Progression

    A)Snatch Work
    With a cont running clock OTM X 5: 1 OHS OTM X 5: 2 Snatch Balance Rest 2:00 OTH X 5: 2 Hang Squat Snatches (Build to heavy set)
    -2 min rest then B

    B)
    Back Squat
    (10 Mins)
    8 sets of 4 reps Sets 1-4: 75% Sets 5-8: 80% *27 total minutes for A and B. once the Snatch work is done. The time allotted is for the athlete to get the work in, or not get the work in. Percentages will not get any lighter.

    C) For ....

    Read more
  • Saturday throw down Team Style at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Saturday July 14 th
    7AM
    Warm UP
    Coaches Choice

    A) Split Jerk from the rack (15 mins)
    EST 1RM from the Rack B) Push Press (12 minutes)
    Est 1rm
    C) Team of 3

    60/40 Cal Bike, 75 PS, 75 Thrusters (75/55)
    60/40 Cal Bike, 60 PS, 60 Thrusters (95/55)

    60/40 Cal Bike, 50 PS, 50 Thrusters (115/80)

    60/40 Cal Bike, 40 PS, 40 Thrusters (135/95)

    60/40 Cal Bike, 30 PS, 30Thrusters (155/105)


    D) Accessory Work
    10-8-6-4-2 Bench Press (Bodyweight) Bar M/U Reverse hyper
    9AM
    A) Team of 3

    60/40 Cal Bike, 75 PS, 75 Thrusters (75/55)
    60/40 Cal Bike, 60 PS, 60 Thrusters (95/55)

    60/40 ....

    Read more
  • Intermediate Olympic Lifting at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


    Friday July 13 th
    De-load Week

    Warm up 10 mins
    Banded Hip walk with hip bridge (down and back of the rig) with 10 hip bridge on each end
    2x through
    5 Goblet Squats
    10 Walking lunge steps
    5 Front Squats
    10 Alt Box Step Ups
    5 Wall Balls

    A)Front Squat (12 mins)
    Est 1 Rm Max
    B) Kelly
    5 Rounds
    400 m Run
    30 Box Jumps
    30 Wall Ball Shots


    C) Midline Work
    AMRAP 5: 7 Unbroken T2B After each set come off the bar.
    ....

    Read more
  • Friends of the Rappahannock and RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Big shout out to Nick and Friends of the Rappahannock who gave RARE CrossFit an opportunity to give back to our local community. RARE donated $100 to FOR in order to help make the Rappahannock and You... healthy and fit. We appreciate you Nick ! July 12th

    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; double unders , HSPU, Pull ups etc. -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 the55-minutecycle this is ....

    Read more
  • RARE EXPERIENCE in Fredericksburg - RARE CrossFit - RxUN Doctor Training with RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    RxUN Doctor Training with RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Great Thursday evening everyone! First and foremost I want to give a big shoutout and thank you to Rebecca Lovley for leading this charge and for challenging herself. You are appreciated. We started our 2018 Richmond Marathon/Half Marathon training two weeks ago and everyone is doing awesome. What a great start team. If you haven't registered yet here is the link: https://www.richmondmarathon.com/registration.aspx Below are a few pictures. The first picture is where you are right now... the start line... of something you are a little unsure of. You're a little nervous. Maybe still a little unsure. Maybe you're thinking what the hell have I done? Believe me, you won't ....

    Read more
  • Five reasons to start your morning moving with RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Some days hitting the snooze button seems to be the best idea, I know my day works best if I take the opportunity to wake up both physically and mentally by moving. Getting out of bed isn’t always easy, but without-a-doubt, working out helps me feel better. When you move your body and challenge mind, especially first thing in the morning, you’re setting yourself up for success throughout the day. Do whatever you love to do; do whatever feels good on your body and gets you active! Just get moving in the morning and reap these five benefits.
    1. Better Mood
    Reese Witherspoon’s character and her words of defense in the movieLegally Blondenailed it, “Exercise gives ....

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


    Monday July 9 th
    Warm up
    40 Band Pull aparts
    2x through
    10 Alternating Box Step Ups
    10 Air Squats
    5 Back Squats 45/35
    5 Snatch Balance
    5 OHS
    Snatch Progression

    A)Snatch Work
    EMOM x 4 Pausing Snatch Deadlift Low Hang Squat Snatch (drop the bar and reset) Squat Snatch *pause for 2 seconds at the knee on the DL and over the sets build to a moderate load; not heavy. -Rest 1 Min then do part B.

    B)
    Squat Snatch (12 mins)
    Est 1 Rm
    *16 mins for part A and B

    C) For Time
    10-9-8-7-6-5-4-3-2-1 Clean and Jerks (115/80) 30 D/U after each set
    ....

    Read more
  • Saturday throw down at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

    Saturday July 6 th
    7AM
    Warm UP
    Coaches Choice

    A) Split Jerk: every 1:30 x 8
    1 Pausing rep (1 second in dip and catch) - reps taken from the rack or blocks - Then for 2 additional cycles do normal split jerk B) Push Press (12 minutes)
    5x3 *after each set 25 GHD situps **increase load from last week and increased GHD work
    C) Conditioning

    For Time: 800 Meter Run 50 Overhead Squats (45/35) 800 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35)
    E) Accessory Work
    10-8-6-4-2 Bench Press (Bodyweight) Strict Chest to bar Reverse hyper ....

    Read more


Let us e-mail you this Free Report


Cancel