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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday – 8/20

1. Strength Power Clean Work up to a heavy single Bent-over Row 3×10 with Kettle bells When “heavy single” is prescribed it does not necessarily mean 1RM.  Generally, it means you work up to a relatively heavy weight (feels heavy) with good form and technique. ...
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Wednesday – 8/19

1. Strength Front Squat + Split Jerk Complex Work up to heavy set of 3 Front Squats + 1 Split Jerk   2. MetCon 4 Rounds 20 KBS, 53/35 400m Run 2 Bear Crawls (Down and Back Twice)   3. Extra Credit a. 1000m Row for time b. Crossover Symmetry IRON SCAP
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Tuesday – 8/18

1. Strength Snatch Quickly work to a heavy single -then- Drop the weight down to ~70% and work to a heavy double This does not mean 1RM, we’re simply working up to a heavy weight for the day.  If you feel technique start to go out the window, you’ve probably achieved...
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Monday – 8/17

1. Strength Front Squat 3RM   2. MetCon “Fran” 21 – 15 – 9 Thrusters, 95/65 Pull-ups Probably not a huge surprise that we’ve been working on thrusters.  Now is your time to showcase that work with one of the original, and probably most...
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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×[email protected]% 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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