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Celebrating Thanksgiving with Healthy and Delicious Foods at RARE CrossFit, Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility?

It can be challenging to stay on track during the holidays, especially the ones that are centered around food.  The temptations are everywhere and charged with family history.   We typically overextend ourselves, and we believe we don't have time, so we make it to fewer workouts which means less stress relief.  How's a CrossFit athlete to stay on track?  Here are a few tips to help:

1.  Practice compassion with yourself.  You aren't going to make all good choices and that's okay.  There's no such thing as perfect!

2.  While there's no such thing as perfect, excellence is attainable.  Be mindful about the choices that you make.  And savor each bite!

3.  Bring healthy dishes to share to parities and dinners.  This kale salad is always a hit. Need a dessert?  You can count on this one to wow everyone and keep you on track.  Then fill up on your own dishes, and sample the rest.

4.  Eat a great meal BEFORE you visit family and friends with different dietary plans and life goals.  If you are visiting your cousin, and his goals do not center around a healthy, fit body, you can bet his food choices will be very different.  Keep your goals in mind and fill up on your own healthy food before you go on your visit.  Clarity around your goals goes a long way when you combine it with action!

5.  Still need some healthy Thanksgiving recipes?  Check out this nom nom paleo Thanksgiving guide for clean, delicious recipes.  

6.  Come workout on Thanksgiving morning!  Having the feeling of accomplishment, the sense of community from the Rare Family, and a kick butt workout done by 10 a.m. will help you feel completely charged and ready to handle anything!  See you then!  


22 November

Warm Up (8mins)

Shoulder Mobility Rig

Clean pulls with Bar 45/35 (HPC/HPCK/GHPC)

5 Press, 5 push press, 5 push jerks


A) Power Clean

70% 5x3, 75% 3x2

B) Jerk from Rack

65% x 3, 70% x 3, 75% x 3, 80% 2x2


55% x 5, 60% x 5, 65% 5x3

*Based off 1rm Back squat


D) For Time (25 mins)

5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 1:00 between rounds.



Tabata L sits 8 rounds :20 on :10 off


RARE Barbell

Hang Squat Clean + 1 C&J

60 % 1x3, 65% x 1x3,

70% x 1x2, 75% x 1x2,


Clean pulls

80 % 4x5


Front Squat

70% x 3, 75% x 3, 80% x2, 85% x 2, 90% x1

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