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It's Our Bring-a-Friend Week here at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

We don’t know how time has flown so quickly, it seems like just a moment ago that RARE CrossFit opened up! Our growth has been awesome, and we’ve been lucky to serve the absolute best members EVER!

 

Last night we were looking through the dozens of testimonials we've received here at RARE CrossFit, and we started to notice a trend...

 

There were more than a handful like this one:

 

"I can’t thank Jennifer enough for introducing me to RARE CrossFit! This has been the greatest thing for me. I’ve never felt better!"

 

In fact, your referrals are the number one factor in our explosive growth! Which is great because that means you love what we do! And we are happy about that since we are here to serve you, our members. :)

 

Anyway, that got me thinking...why not have an opportunity when all our clients can bring in their friends to workout with them?

 

And what better way than to give out some “Golden Tickets” to make it fun!

 

Simple enough idea, right? And simple is good.

 

Especially when it's such a winner all the way around.

 

Here's what we mean...

 

- One Week of FREE Workouts for Your Friends

 

- $100 Back to you for every friend who comes in with you that signs up for a six month or longer program.

 

We want to take a moment to say THANK YOU!!! We really appreciate you putting your trust in RARE CrossFit for your fitness and nutrition program.

 

We enjoy having people like you who are truly committed to their goals and the success of their program, and we would like to meet more people like you.

 

We are going to have “Golden Tickets” for you at the gym to pass out to anyone who could benefit in coming in for a week of workouts – December 11th-16th!

 

If you have a friend, family member, or co-worker who would like to see what you’ve been up to here at RARE CrossFit then please invite them in to enjoy a workout with you. If they can’t come at the same time you do, but would still like to try a workout with us, that’s totally fine! Just send them our way, and we will take care of them!

 

So grab a handful of Golden Tickets, and make sure your friend fills it out completely – especially with your name as the person who referred so you get the credit!

 

This is a simple way for us to show you how grateful we are to have you as a client, and to meet more people like you. And it is a simple way for you to have a really positive influence on your friends, family members and co-workers...by sharing the gift of health and fitness.

 

Thanks again! We love our members!!

 

To you health and fitness,

Lee and Adam

RARE CrossFit

540-412-8417

 

P.S. If you’re bringing your friend in with you, there is no need to let us know in advance! :)

21st November

Warm Up

Inch Worm 10 Meters

Shoulder pass through

10m inch worm (finish each worm in the bottom with a push up)

10m Frankenstein walk

10m Hamstring Pull

10m Quad Pull

Burgener Warm Up

 

A) Gymnastics conditioning (6mins)

Find Max kipping HSPU (3 attempts)

 

B) Conditioning

AMRAP 4:00, rest 4:00:
400 Meter Run
25/20 Calorie Assault Bike (27/20 Calorie Schwinn/ 30 Cal Row) 
Max Power Snatches (75/55)

 

AMRAP 4:00, rest 4:00:
400 Meter Run
20/15 Calorie Assault Bike (21/15 Calorie Schwinn/25 Cal Row) 
Max Power Snatches (95/65)

 

AMRAP 4:00:
400 Meter Run
15/10 Calorie Assault Bike (15/10 Calorie Schwinn/20 Cal Row) 
Max Power Snatches (115/80)

 

Cool Down

Shoulder mobility Rig

Lacrosse ball smash

 

 

Accessory Work

Barbell Row 5x3

Weighted Pull ups 5x3

Good Mornings 4x8
We don’t know how time has flown so quickly, it seems like just a moment ago that RARE CrossFit opened up! Our growth has been awesome, and we’ve been lucky to serve the absolute best members EVER!



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