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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

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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Early Morning Classes Cancelled!

We will be cancelling our 530/630/730am classes Tomorrow due to the weather/road conditions! We will update you on the rest of the day tomorrow morning!
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6pm Crossfit/7pm Foundation training Canceled

Side roads are getting pretty bad so we will be canceling or 6pm/7pm classes tonight.  Be safe if you’re coming to the earlier classes!
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Monday 2/16 NO 530am/630am Classes!

Metcon 5 RFT: 10 Burpees 35 Double unders/70 singles Metcon “TEAM OPEN TEST” Teams of 2 complete AMRAP 20 of: 100 WB 100 DU 80 Box Jumps, 24/20 80 TTB 60 C2B 60 Burpees 40 Cleans 40 Jerks 20 Snatch 20 Pull Ups Individual Break-up reps in half
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Monday Holiday Schedule! NO 5:30/6:30am!

For the Holiday we will be cancelling our 5:30am and 6:30am Classes so you can get a little extra sleep! Our 7:30/10am/4/5/6pm CrossFit Classes and our 7pm Foundation classes are still on for the day! If you have any further questions please don’t hesitate to contact us at...
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Saturday 2/14 Happy Valentines Day! Slim Down Saturday at 10:30am

Come in and get a great workout in before starting your Valentines Day!!  
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