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Marathon and Half Marathon training at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

Register now for the November 10, 2018 running of the Anthem Richmond Marathon, Markel Richmond Half Marathon or VCU Health 8k

https://www.richmondmarathon.com/registration.aspx

Live in the Fredericksburg area? Let us help you prepare!

Sign up for our training program:

Saturday, November 10, 2018

  • 8k - 7 a.m.
  • Half Marathon - 7:30 a.m.
  • Marathon - 7:45 a.m.

Saturday June 23rd

7AM

Warm UP

Coaches Choice

 

A) Skill Work (10 mins)

HS walk or HS practice

 

B) Power Clean (10 mins)

3 Pos PC + Split Jerk

*build to moderate load

 

C) For Time with a continuous running clock: 

3 Rounds

800m Run

21 Power Cleans (155/105)

-5min Recovery

 

D) Then for time

7 Rope Climbs

15 Parallete HSPU

30/24 Cal Assault Bike

20 Tire Flips 

 

E) Accessory Work

4 Sets

10 Single Arm Dumbbell Press 

10 Romanian DL

15 Close grip push ups

15 Weighted Hip Extn

 

9AM

A) Skill Work (10 mins)

HS walk or HS practice

 

B) Power Clean (10 mins)

3 Pos PC + Split Jerk

*build to moderate load

 

C) For Time

3 Rounds

800m Run

21 Power Cleans (155/105)



Request Information Now!