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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

Thursday 6/18 OPEN GYM- Afternoon class 4:30-5:30pm only

Reminder – Thursday AM, Normal Class Open Gym at 5:30/6:30 AM, PM class only at 4:30-5:30PM Friday – Normal AM classes 5:30/6:30, and only 1 class at 4:30-5:30PM Gym will be closed Saturday. COME IN AND WORK ON MOBILITY!
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Wednesday 6/17

Weightlifting Back Squat (1×3 55%) Back Squat (1×3 65%) Back Squat (4×3 80%) Metcon Teams of 3: A. AMRAP 7 of Strict Press: 50 reps at 65/35 50 reps at 85/55 AMRAP at 95/65 3 min Rest B. AMRAP 7 of Front Rack Step Out Lunges: 50 reps at 75/45 50 reps at 95/75 AMRAP...
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Tuesday 6/16

Weightlifting 10 Min EMOM 2 Squat Snatches- you choose the weight! Metcon 3 Rounds for Time 15 Toes to Bar 20 Calorie Row 25 Wallballs (20/14) rx+= 5 Rounds
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Monday 6/15

Weightlifting- 2 More weeks of Squats! Back Squat 1×4 @52.5 4×3@ 75% Metcon “Grace” 30 Clean and Jerks for Time 135/95 Compare Previous score 6/18
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Saturday 6/13

WOD TBA Come in and get a great workout in before starting your weekend!
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Friday 6/12- 4 More days of the Strict Pull Up Challenge!

Weightlifting Back Squat (1×4 @50%) Back Squat (4×3 @60%) Metcon 4 Rounds: 13 Thrusters (115/80//85/65) 14 Pull-Ups (rx+ C2B) Past members Tom and Michelle- Baby Paul showing us he is destined to be an awesome CrossFitter!
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Thursday 6/11 OPEN GYM

Come in and make up any workout you may have missed or work on any mobility you may really need!
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Wednesday 6/10

Weightlifting Back Squat 1×3@ 55% 1×3@ 65% 5×3@ 85% Metcon Team of 3 (RX+, RXmen/Women) A. AMRAP 7 of Hang Power Clean: 50 reps at 135/95/65 50 reps at 155/105/75 AMRAP at 185/135/95 3 min Rest B. AMRAP 7 of Dead Lift: 50 reps at 185/135/115 50 reps at 225/155/135...
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Tuesday 6/9

Make sure to put your order in for the Tank tops! https://docs.google.com/forms/d/14ceUst54e68KS9JHJcUAwBj05K1JNzoDjcUIJewbRQ4/viewform Metcon 8 Min EMOM Odd- 5 Burpees Even- 10 weighted sit ups #2 Nicole 20-Minute AMRAP of: 400m Run Max Rep Pull-ups Rx Plus- Strict pull ups...
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Monday 6/8

Weightlifting Back Squat (1×4 55%) Back Squat (4×5 75%) Metcon 3 Rounds for Time: 75 Double Unders/150 singles 50 Air Squats 25 Calorie Row
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