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FREE RARE Experience at RARE CrossFit Fredericksburg, Spotsylvania, and Stafford’s premier CrossFit Facility!

At RARE CrossFit, we’re more than members.

We’re a big, sweaty community that's on a mission to make Fredericksburg the Fittest and Healthiest City in America!

We support each other and our Fredericksburg community when we need it most.

We are opening the opportunity for anyone in our local community to join us for our RARE Experience

Tag your friends or someone in your family who needs the support of a local fitness facility who has the tools and resources to help them achieve their health and fitness goals.

It takes less than you think!

And we're always there to support them... and you! ️❤️

Call now to schedule your FREE RARE Experience.
540-412-8417

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Wednesday July 25th

Warm up

10 cal row

2 x Through

5 Wall Balls

10 1 arm db HC and Jerks

5 Press

5 Push Press

10 scap push ups

 

A)Push press

Every 2 mins (6 Rounds)

Rds 1-2: 5 Push Press

Rds 3-4: 5 Push Press

Rds 5-6: 5 Push Press

*building sets. goal is to finish at 75-80% of 1rm.

 

B) Conditioning

3 rounds

30/21 cal row

25 Wall Balls

20 1-Arm Dumbell Hang Clean and Jerks

*if you chose the row option the previous day you are on the bike today (25/18 bike cal)

 

C) Accessory Work

100 Banded tricep pushdowns

50 banded pull aparts

50 banded tricep pushdowns

50 banded pull aparts



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