Call us now 540-412-8417

Day #2 - Flash Sales are on at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!


1 Month of unlimited RARE CrossFit for you and your friend for only $119 each. 62% off regular price! ($390 value)

Only 10 Packages available. Must receive payment today!

Bootcamp is the quickest, easiest and most FUN way to kick-start your fitness program, lose fat fast while working in a structured & supportive environment. You’ll feel like a new person in just four weeks!

Get your sister, mother, friend, or work colleague, and take advantage of this crazy deal. Come try our 6-week boot camp for less than half price. Try out Fredericksburg's #1 Fat Loss experts! Only 10 of these are available and I know the WILL sell out…so get in fast!

Grab yours before it’s gone by EMAILING US HERE: or call us quickly at 540-412-8417!


Tuesday 19 December

Warm UP

Burgener Warm Up

Lunge with rotation twist length of rig

Inch worm length or rig

Clean Progression

-HPC – HPC pos 2 – PC x 2

2 Rds

20 Double Unders or 40 singles (goal is double under work)

10 HS clean empty bar 45/35

A. HSPU test

Max Strict HSPU – 3 attempts

*if you don’t have HSPU do it off a box

**if you have vertigo do max press with 50% of bodywight on a barbell


B. Conditioning

5 Rounds

200 M Run

30 Double Unders (90 singles)

9 Hang Squat Clean (115/80) (95/60) (75/45)




Weighted Sit ups (25/15)

Weighted Hip XTN (25/15)

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