9305 Kings Hwy
King George, Virginia
(540) 315-1246

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Friday – 8/14

1. Strength/Skill Handstand Work 20 minutes to work on that inverted life! Did you struggle with kipping the HSPUs at the beginning of the week?  Do you think a little practice with the box-pike HSPUs would benefit you next time they came around? Have you never kicked up into a...
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Thursday – 8/13

1. Strength Bear Complex 5RM Rawr!   2. MetCon 3 Rounds for Max Reps of [1:30 Work, 4:00 Rest] 12 Russian KBS 8 Burpees Max Reps Bear Complex   3. Extra Credit a. Yoga at 5pm! $5 and all are welcome! b. Burgener Warm-up The Burgener Warm-up will appear in almost every...
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Wednesday – 8/12

1. Strength Bent Over Row 5 – 5 – 5 – 5 – 5 Ascending in weight.  We want our back do the work here.  If you row all arms you will miss the point of this workout.  Your bro-ceps may get swole, but your heart (and Coach David) will be a sad panda.   2....
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Saturday Class at West- 9am!

Saturday Class is at 9am at West 1623 Princess Anne St. Fredericksburg 22401- combining both East & West. We will have a post workout Cookout for everyone so bring some food for everyone to enjoy and celebrate two full competitions between East and West
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Tuesday – 8/11

Strength High Hang Cleans 2 – 2 – 2 – 2 – 2 Ascending. Squat or power should be dependent upon load.  If it gets heavy enough, you’ll need to squat underneath it.  Yep, it’s that simple!   METCON 10 – 8 – 6 – 4 – 2...
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Monday – 8/10

Strength Front Squat Work up to a Heavy Single (HS) 2×2@80-90% of today’s HS   METCON “Diane…ish” 15 – 10 – 5 Deadlift, 225/155 HSPUs Time domain for this workout should be less than 10 minutes, with REALLY good scores in the less...
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Friday – 8/7

Skill Pull-Up 15 minutes work During the coming weeks if there is a time period designated to work like this one, use it as an opportunity to work on some aspect of the movement you wish to improve.  If you are great at banded pull-ups but haven’t quite gotten the strict,...
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Thursday – 8/6

OPEN GYM! This means classes will NOT be actively coached.  For the next few weeks there will be programming on Thursday for you guys to follow.  Alternatively, if you want to come in and work on mobility, any missed workouts, or any weaknesses this is also the time to do so!...
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Wednesday – 8/5

Strength Back Squat 3RM   METCON 25 – 20 – 15 – 10 – 5 Cal Row Sit-Ups   Extra Credit 15-30 minutes Handstand Work Walking, HSPUs (strict, kipping), deficit HSPUs, freestanding, etc. – OR – (if you won’t be around for class...
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Tuesday – 8/4

Strength Pushups 5 x Max Effort (M.E.) These should be as strict as you can make them.  If you are “dolphin-ing” your way to the 50’s or 60’s, you’re missing the point of this as strength.   METCON “DT…ish” 12 Minute AMRAP 12...
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