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

1623 Princess Anne,
Fredericksburg VA
(540) 315.1246

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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Saturday 6/6

Come in and get a great workout in before starting your weekend!
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Friday 6/5

Strength Back Squat (1×4 @50%) Back Squat (4×3 @60%) Metcon 4 RFT: 21 Box Jumps 15 Push Ups 9 Deadlifts, 255/175
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Thursday 6/4 OPEN GYM

Come in and make up any workout you may have missed or work on mobility that you need to!
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Wednesday 6/3

Strength Back Squat 1×4 @55% 1×3 @65% 2×5 @90% Metcon Team of 3 A)AMRAP 7 of Bench Press: 50 reps at 95/65 50 reps at 105/75 AMRAP at 135/95 3 min Rest B. AMRAP 7 of Pull ups:
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Tuesday 6/2

Strength Hang Squat Snatch 5×1 Metcon 4 RFT: 25 Cal Row 5 Strict Pull Ups 12- 1-arm KB Swings  70/50 (6/side)
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Monday 6/1 Congrats to Joe and Mia!

Congratulations are in order for Joe and Mia, who both competed at the sectional event at CF Forward. Joe came out with 4th place overall while Mia finished in 14th! Great job on their first competition! Strength Back Squat (1×4@52.5%)  Back Squat (3×5 @ 80%) Metcon...
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