SFECC Community Challenge Winners

Welcome to CrossFit Forward and CrossFit Rappahannock

CrossFit is a core strength & conditioning program that delivers a fitness that is by design, broad, general, and inclusive. Elements of track & field, gymnastics, weightlifting, and strongman are combined in short intense daily workouts to maximize results for any individual. CrossFit teaches functional movement patterns, or, movements that you find in real life -pushing, pulling, squatting, jumping, throwing, carrying, and sprinting.

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Workout Of the Day

  • Open WOD retest with a Surprise at the end...

    Snatch - heavy single in 10 min

    12 minutes to complete- Back squat- 1@9.5

    10 min to complete- Press-1@10 plus 2 drop sets (5%)

    CONDITIONING- 

    7 min AMRAP

    3 Clean and Jerk 135/95

    3 Toe to Bar

    Increase reps by 3 each round... Go as far as you can within the time allotted.

    Rest 3 minutes

    5 min AMRAP 

    3 Power Snatch 135/953

    3 Front Squat 

    Same protocol as in the previous AMRAP
    Score both efforts separately.

    ACCESSORY-
    Perform 280 alt Lunges- weighted vest if possible. During this effort Perform 5 HSPU EMOM
    5 x ME hard style plank hold

    AEROBIC-

    35 min interval

    :30sec @8-9 :30 sec@6-7

     

     

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Email Us  
5933 Plank Rd
Fredericksburg, VA 22407
(540) 226-9560

CrossFit Rappahannock Map

      

Contact CrossFit Rappahannock

Email Us
24 Synan Rd. Unit 117
Fredericksburg, VA 22405
(540) 841-0888

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