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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

12 min amrap @90% high aer power effort:
21 row cals
15 double KB FS

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