Call us now 540-412-8417

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 rest

Strict press x 15 with 45/35


A) Strict Press

@10X1 - building to ONE heavy set of 2


B) FT:

Row 500m

50 sit ups

15 push press 155/105

Run 400m

15 push press 155/105

50 sit ups

Row 500m


C) Cool Down

Shoulder mobility on the rig

Request Information Now!