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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Saturday 4/18 Post WOD Massage Today

Reminder: We will have a Neuromuscular Massage Therapist in around 930 for a Post WOD Adjustment- she will only be there for 30 min max. Metcon 5 Rounds for Time 10 Handstand Push-Ups 10 Ring Dips 10 Push-Ups 200 Meter Run  
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Saturday Post Workout Massage Demo

Tomorrow we will be having Alessa Lemming come in and give a demo of her Neuromuscular Massage. What Is it? Neuromuscular Massage Therapy is a science based protocol guided by clinical evidence whose goal is to reduce and eliminate myofascial pain and dysfunction.  Most factors...
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Friday 4/17

Metcon 30-20-10 reps for time of: Dead Lifts, 185/155 Wall Balls, 20/14 Abmat Sit-ups Skill Work Handstand Work
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Thursday 4/16 OPEN GYM

Come in and make up any workout you may have missed or work on any mobility that you need to focus on!
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Wednesday 4/15

Strength 1-rep heavy Hang Power Snatch Conditioning “Mind Eraser” AMRAP 20: 7 Power Cleans, 135/95 7 Burpees 200m Run
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Tuesday 4/14

Metcon “Heartbreak Kid” 3 Rounds for Time 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double Unders  
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Monday 4/13

Metcon Run 1200 Meters 21 Kettlebell Swings 21 Kettlebell Front Squats Run 800 Meters 15 Kettlebell Swings 15 Kettlebell Front Squats Run 400 Meters 9 Kettlebell Swings 9 Kettlebell Front Squats Rx – 70# / 53# Congrats to Tracy, Allison and Steve on Completing the Ragnar in...
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Saturday 4/11

WOD TBA Come in and get a great workout in before starting your weekend!
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Friday 4/10 BIO/West Affiliate Champions!!

Final Score For the Affiliate Challenge- BIO-3… BIO West- 1 Great job this year Everyone! The celebration challenge between the two will be announced ASAP Weightlifting Split Jerk-  Build to 1 RM 3,2,1,1,1,1 Metcon “J” 200 DU Buy-In/400 Singles 4 Rds: 5 Ring MU (Scaled- 5...
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Thursday 4/9 Open Gym-Happy Birthday Coach Max!

      Come in and work on anything you may have missed or would like to retest! Make sure to send a Birthday Wish to Coach Max!
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