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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, there’s still no water to drink or bathe. There’s limited food, power and communications. It's been a month and many have no choice but to wait for conditions to improve. This is a humanitarian crisis affecting 3.5 million people.

Maria also devastated our family, and destroyed the island that molded us into the human beings we are today. We owed it to the island that has given us so much. We were born there, and while we left ten years ago We always returned for so many holidays. We appreciate any help that our RARE family can provide! Anything you can donate will be welcome! We are going to have multiple games and puerto rican drinks so make sure to bring your wallet!

PS. Adam & Lee thanks so much for this initiative it means the world to us!!!! I attached some pictures from my aunt and my uncle's house and Omar's grandparents house!" • • •

24 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 Cycling

30 Clean and Jerks for time (185/135) (135/115) (95/65)

 

 

B) Conditioning

3 Rounds:

500 meter Row

400 meter Run

 

Cool Down

Shoulder mobility Rig

Barbell smash with bar

 

 

Accessory Work

Barbell Row

5x10 increase load by 5 pounds

Weighted Pull ups 5x5 Building sets



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