Call us now 540-412-8417

RARE CrossFit won "Best of the Burg"!

Now is your chance to get fit and give back to our Fredericksburg SPCA.

 

RARE is generously giving $50 for everyone who signs up for our Troop 030

summer boot camp starting August 18th.

Call today to sign up and donate to your local SPCA!

540-412-8417

 

Saturday June 30th

7AM

Warm UP

Coaches Choice

 

A) Split Jerk: Every 1:30 x 7

1 Pausing Repetittion (1 Second Dip and Catch)

1 Split Jerk

*All reps taken from the blocks or Rack

 

B) Push Press (10 mins)

5 X 5: building weight

*after each set complete 20 GHD s/u

 

C) For Time with a continuous running clock: 

5 rounds

7 Bar M/US

12 Dumbell Thrusters (50/35)

50’ HS walk

-5min Recovery

then

 

D) Then for time

3 rounds

20 Def HSPU

20 Alt Pistols

20/14 Assault Bike

 

Directly into

 

For time

10 Cleans 225

10 Front Squats

10 Push Jerks

 

E) Accessory Work

4 Sets

10 Single Arm Dumbbell Press 

10 Romanian DL

15 Close grip push ups

15 Weighted Hip Extn

 

9AM

A) C&J EMOM x 10

20 D/U + 1 Clean and Jerk

*athletes choice on initial load as well as squat or power. Each set is a build and need to finish at or near 90% or 1rm M

 

B) Conditioning

Teams of 3

400 M Sandbag Run

100 DL (155/105) (135/95) (115/80)

400 M Sandbag Run

80 HPC 

400 M Sandbag Run

60 Front Squats

400 M Sandbag Run

40 Push Jerks

400 M Sandbag Run

20 Clusters

*clusters is a squat clean thruster

*Sandbag is switched at the 200 m point on the run. If the sandbag touches the ground during the switch; whole team does 5 burpees before the start of the next movement. Reps increase by 3 for the penalty for each additional drop



Request Information Now!