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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 2/26 OPEN GYM-

Make sure to check for weather update before coming in! Come in and work on any movements you may have missed or would like to work on! This is a great time to come in and work on mobility!
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Wednesday 2/25- Announcement

Metcon On the Minute for 7 Minutes Increasing Weight Each Minute Round 1 Power Snatch Round 2 Power Clean Round 3 Thrusters Minute 1: 7 Reps Minute 2: 6 Reps Minute 3: 5 Reps Minute 4: 4 Reps Minute 5: 3 Reps Minute 6: 2 Reps Minute 7: 1 Rep -3 Minute Rest Between Rounds- BIO...
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Tuesday 2/24

Conditioning AMRAP 8: 15 Cal Row 15 Wall Balls, 20/14 Conditioning 3 RFT: 10 Deadllifts, 225/155 10 Bar Facing Burpees Gymnastic Conditioning “Death by Pull-up” Every minute, on the minute, complete an ascending ladder of pull-ups. 1 rep the first minute, 2 the second and so on…
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Schedule Changes

These changes coming to our schedule are in two Divisions. Removing from schedule and Cancelled this week Removing From Schedule- Mon-Friday 7:30 am Cancelled this week- Mon/Wed 10am and Monday 7pm Foundation class. Will continue again next week when Coach Debi returns. If you...
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Saturday 2/21 NO SLIM DOWN SATURDAY

Individual workout TBA NO SLIM DOWN Saturday!
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Friday 2/20

Strength Thruster 1×3 Metcon “Bergeron Beep Test” EMOM for as long as possible… 7 Thrusters, 75/55 7 Pull ups 7 Burpees
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Thursday 2/19 OPEN GYM

Come in and work on any movements/workouts you may have missed. It is also a great time to come in and work on some mobility!!
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Wednesday 2/18- 7:30/10am Classes Cancelled

Coach Debi Will be out of town for the next week so our 7:30/10am classes will be cancelled until she returns! Metcon 12 Min AMRAP 30 Cal Row 15 OVHS 115/80 Strength/Skill 10 Min EMOM Snatch Push Press/Snatch Balance/OHS
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Canceling our Afternoon Classes

Our parking lot has yet to be plowed and the side roads are a little dicey so we will be canceling this afternoons classes! We will be back on normal schedule starting tomorrow!
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Tuesday 2/17 No 530am/630am/730am classes!

Strength Front Squat 3 rep- Find Heavy Metcon 14 Min EMOM Odd- 6 Strict Pull Ups Even- 6 HSPU
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