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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

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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Friday 2/13

500m Row Max Effort 500m Row Metcon 15-12-9: Thruster (115/80) Pull Ups Immediately into… 15-12-9: Burpee BJ (24/20) Squat Clean(115/80)
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Thursday 2/12 OPEN GYM!

Come in and work on any movements/ workouts you may have missed or would like to work on! Great time to work on mobility!
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Wednesday 2/11

Strength Find a 5 RM Back Squat Metcon 5 Rounds of: Min 1: 7 Back Squat from a rack (70% of 5RM) Min 2: 20 Abmat Sit Ups Min 3: Suicide Sprints 2x 10m then 15m
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Tuesday 2/10- Schedule back to Normal

WOD #1 14 MIN EMOM Odd: 3 Squat Snatches Even: 8 TTB (Attempt Unbroken) WOD #2 15 Min Time Cap 75 Wall Balls, 20/14 60 Box Jumps, 24/20 45 Pull ups 30 Cleans, 135/95 15 Muscle ups/ Ring Dips
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Monday 2/9

Strength Split Jerk (5×3) Metcon CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″
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Saturday 2/7

Partner WOD Come in and get a great workout in before starting your weekend!
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Friday 2/6

Squat Snatch Skill Work- 15 Min work on skill 5×3 Metcon 2 RFT: 25 Box Jumps, 24/20″ 20 C2B Pull Ups 15 Shoulder to OVH 95/65 10 Squat Snatch, 95/65
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Thursday 2/5 OPEN GYM

Come in and work on any movements/workouts you may have missed. This is also a great time to come in and do mobility!
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Wednesday 2/4

Strength Back Squat 1×10 Find your 10 rep Max Metcon AMRAP 20: Station 1: 50′ Hang Double KB Walking lunge Station 2: Row For Calories 90 sec Station 3: Rest 90 sec your score is your total amount of calories
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