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.


Workout Of the Day

  • 3in1

    WOD 1  for time

    1000m Row

    50 Clean and Jerks (135/95) (95/65)

    Rules:  Teams will receive (8) minutes to complete the Row and Clean/Jerk reps.  Only one person may work at a time. Teammates may switch at any points.  The entire row must be completed first then the clean and jerks.

    WOD 2
    Amrap 4
    Wall Balls (20/14)
    Amrap 6
    10 C2B Pullups

    30 Double Unders

    Rules:  The workout will start with 4 minutes of Wall Balls.  At the 4 minute mark teams will immediately begin the 6 minute Amrap.  Only one person may work at time and teams may break up the work in any manner.  Score will be total reps.

    WOD 3
    8 min ascending ladder2 T2B2 Box Jump 24/204 T2B4 Box Jump....
    Only one person may work at time and teams may break up the work in any manner.


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

CrossFit Rappahannock Map


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

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