Call us now 540-412-8417

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

It's that time again!  Bobbi will be with us again on Sunday to help you learn how to recover and relax.  The class is created just 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

*20 mins to complete A-C strength work

 

D) Tabata work. Score is total Reps

4 x :20 seconds on, :10 seconds off 
Sit-ups 
Deadlifts (155/105) (135/95) 115/75)
Sit-ups 
Deadlifts

 

Midline

200 Flutterkicks the count is left and right leg equals one

 

 

RARE Barbell

Hang Squat Clean From the knee (pos 2) with a 2 second pause before the lift

60 % of 1rm C&J x3

65% x 3, 70% x 3, 75% x 1 x 2

 

Jerk From The Rack (1 second pause in the dip before the Jerk)

65 x2, 70 x2, 75x2, 80x2, 90 1 x 2

 

Front Squat

4x8

Start at 80% then drop 20lbs for the remaining sets

-First set of 8 will be 80% then you drop 20lbs once and you will do the remaining 3 sets at that weight. 



Request Information Now!