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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Monday 1/5

Metcon “The Admiral” 3 Rounds for time of: 20 Burpee Pull ups – bar should be about 6″ above max reach 20 Front Squats 20 Box Jumps, 24/20″ Strength Front Squat (3×5) same weight across rounds
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Saturday 1/3

Partner WOD Come in and get a great workout in before you start your weekend!
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Friday 1/2 NORMAL SCHEDULE!

Strength Back Squat- 10 min EMOM 1 Rep Metcon AMRAP 12: 15 Snatches, 75/55 15 Box Jumps, 24/20 15 Snatches, 95/65 15 Box Jumps, 24/20 15 Snatches, 115/80 15 Box Jumps, 24/20 15 Snatches, 135/95 15 Box Jumps, 24/20 AMRAP Snatches, 155/105
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Thursday 1/1/15 Happy New Year- CLOSED!

Happy New year everyone, take the day off and get ready for schedule to be back to normal starting Friday! Make sure to come up with some Goals for 2015!
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Wednesday 12/31 NYE 10am Only!

1)Metcon “The Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement. 2) Strength 9 Min EMOM 2 Squat Clean & Jerks- 75%  
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Tuesday 12/30 7am/8am/4pm/5pm

Strength Good Mornings 4×6 Metcon 3 Rounds for Time 25 Wall balls 25 TTB
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7am Added to Tuesday Schedule!

We had some requests for a 7am Tomorrow so we are adding that to our schedule for tomorrow. 7am/8am/4pm/5pm Only for December 30th!
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Monday 12/29- 8am/4pm/5pm

1)Metcon 2k Row (Time) 2)Weightlifting Front Squat 3×2 3)Metcon 3 Rounds For Time 15 Burpees 10 KB Swings 200 M Run
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Holiday Schedule Reminder! 8am/4pm/5pm MON/Tues

As a reminder we are only having classes Monday/Tuesday at 8am/4pm/5pm and Wednesday we are only having a 10am class! If you would like to add another class time please inquire immediately, this schedule is based off the past week having no comments needing another class. If we...
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Saturday 12/27

Partner WOD! Come in and get a great workout in before starting your weekend!
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