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A little over a week until our annual Holiday Party at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

So many have RSVP’d to attend our annual Holiday Party!

We can’t wait to share music, hors d’oeuvre, drinks, games, prizes, and FUN with the house packed full of our favorite people – the RARE family!

And don’t forget to bring along your significant other, friends, family, or co-workers who you know would enjoy a night of fun!

 

Make Sure You RSVP

I want to make sure no one misses out and has to live with the regret of not attending the best holiday party of the season. :-)

There are just a few days left to RSVP, and you’re also welcome to bring along your significant other, friends, family, or co-workers who you know would enjoy a night of fun!

Just Click HERE to RSVP!!!

 

Where's The PARTY AT?

In case you need a reminder the details are as follows:

WHEN: Dec 9th at 6:00pm

WHERE: RARE CrossFit

You’re welcome but not obligated to also bring your favorite holiday dish!

We can’t wait to celebrate this special time of the year with those who are most special to us (that’s YOU!)!

 

See you in a week!

 

2 December

Warm Up

Coaches Choice

 

A) Gymnastics skill work

1 set of max pull ups 3 attempts

 

B) BBC

EMOM X 6

3 PC + 3FS + 3 PJ (165/115)(155/105)(135/95)

 

C) DECEMBER RING IN “31S”

31 Box jump overs 30/24

31 Chest to Bar Pul ups / Jumping pull ups

31 KB swings, 1.5/1pood

31 Front Squats 115/80, 95/60, 75/40

31 KTE

31 Push Press 115/80

31 KB Snatch 

31 KB Goblet Squat

31 Ring Push Ups 

31 Double Unders /93 singles 

 

*No time Cap

**No bands utilized for the WOD

***at the 14:00 mark 2 burpee penalty, increaes by one for every minute. Max is 5. Penalty ends at 20:00 mark if still working.

 



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