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Get to know your Team at RARE Crossfit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Happy Thursday everyone!!!

And do you know what that means? It is time for our #thursdayrareteamintroductions 👊💥

How about today we introduce you to Coach Josh. Here's a quick look at this great guy!

We asked him the following 12 questions.

1.     What is your Favorite WOD?

DT – Hero WOD. I worked for about two years to be able to RX the WOD

2.     What is your least Favorite WOD?

Hero WOD Dae Han. I did it once and won’t do it again.

3.     If you could be a superhero who would it be and why?

Thor. He swings a big hammer, can fly with the hammer, and basically is a bad dude.

4.     Kill Cliff, Fit Aid, or I just drink whatever I can do recover?

Kill Cliff.

5.     Why did you want to become a CrossFit Coach?

I originally wanted to become a Coach because I was introduced to the CrossFit training program at Reconnaissance School. I then looked at what CrossFit was all about and wanted to help change people’s lives and lead them to their fitness journey.

6.     Biggest accomplishment as a CrossFit athlete to this date?

Muscle up. Took me two years to get one by watching videos and only teaching myself.

7.     Most humbling point of your CrossFit journey as of today?

All of it. I was a baseball player and thought being an athlete would transfer seamlessly. I was horribly wrong and every skill and Olympic lift has been humbling.

8.     What is a surprising talent most people don’t know about you?

I used to play the trumpet in high school.

9.     Reebok, Nike or I just like to buy shoes? And then the best pair of shoes you have owned and why. 

When is the next sale and are the METCONs available? Best pair of shoes I have owned…tough one. NANO 2 and the METCON 2.

10.  Fav cheat meal food. 

Pecan pie or Mexican food.

11.  Paleo, Zone, or I just eat what is put in front of me?

Mashup. I combine both after going strict paleo for two years and zone for a year. I figured out what works and what didn’t on both and combined them both.

12.  If you could go back to the start of your CrossFit journey what would you tell yourself?

Embrace the journey and each obstacle is not a failure but a new goal to accomplish.

How cool is this guy?!?! 😆👍💪 I bet not everyone even knew we had a coach who is still humbled by his daily workouts! #stayhumblegrindhard !!

We love having you at RARE coach!😍 Come on by and say hi to Josh... maybe even schedule a personal training session.

Thursday 15 March

Rest/Active Recovery Day


-Do 10 minutes of active warmup; Inchworm, wall walks, double under work, 200-400m run

-Do Crossover Symmetry for 15 minutes.

-Pick a skill and work on it for 15 minutes. 

*Double unders and Gymnastic work are highly recommended in preparation for the open.

-Do mobility for 15 minutes: 5 minutes light rowing/bike, 5 minutes of foam rolling, and 5 minutes of band work. 

*if you just completed the 55 minute cycle this is an active recovery day.

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