2019 Murph WOD
May
27
10:00 AM10:00

2019 Murph WOD

On Memorial Day, May 27th, 2019, CrossFit 12 Gauge will be tackling the Hero WOD, MURPH, at 10am. Following the workout, we have a potluck lunch. This event is FREE for anyone. Invite your friends and family members to come workout or cheer you on.

Shirt orders will take place very soon.

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Girls Gone Rx Fredericksburg 2019
Sep
14
9:00 AM09:00

Girls Gone Rx Fredericksburg 2019

Girls Gone Rx is proud to announce our 4th Annual event in Fredericksburg

Our competitions are put on to bring all types of women together through Competing for a Cure.

Teams of 3 Badass Ladies: 4 Workouts
Divisions/Standards: http://girlsgonerx.com/standards/

We have 2 divisions!
Here is a quick description to help you determine what division to register for.

RX Division :: Your team can efficiently do the following: pull-ups, double unders, & handstand pushups. Can efficiently do a full Squat Snatch and/or full Squat Clean & Jerk at or above 95lbs.

BAM Division (Badass In the Making) :: Athletes that are new to the competition scene or beginners. Needs to do modifications like jumping pull-ups, new to olympic lifting, and needs to modify most of the workouts.

Some benefits of our events:
> Girls Weekend! Have a blast competing with your best friends for a great cause!
> Fun, rocking pink and glitter, challenging workouts, PR’s, and tons of epic moments!
> No “finals”, all teams will get to do all workouts!


Registration: $225 per team
This event benefits Bright Pink
www.brightpink.org

Swag
In addition to some amazing prizes for the top teams, EVERY team will get an awesome swag bag! Swag bag include tons of samples, freebies, coupon codes, gift certs, and more!

Refunds
We do not do refunds for our events, but will happily accept team exchanges if you can find someone to take your team spot.

You can all be from different gyms, and they don’t have to be affiliated - just come ready to have fun! Wear your most ridiculous matching outfits and come up with a fun team name. The goal is to HAVE FUN.
Oh, and did we mention there are prizes?!

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Law Enforcement & Fire Fighter Tribute Day
May
4
10:00 AM10:00

Law Enforcement & Fire Fighter Tribute Day

12 Gauge is proud to host a day to support our local first responders!

We will have lots of events, prizes, meet and greets with local firefighters and law enforcement.

Events will include a Hero WOD (workout of the day)
Pull up challenge
And Police/Firefighter challenges

Kids friendly event, Bring all the friends and family.

More details to come!

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Garage Games Masters Tour - Fredericksburg, VA
Oct
27
1:00 PM13:00

Garage Games Masters Tour - Fredericksburg, VA

2018 Masters Tour is here again at CrossFit 12 Gauge in Fredricksburg, Virgina!! The 2018 Masters tour is a year long competition hosted here and at boxes worldwide with one Annual Leader board! Compete with us and then again if you want to better your time on the leader board. Compare yourself to your peers around the world. 

RX and Scaled divisions in 5 year increments beginning at 30-34 for men and women. NEW THIS YEAR... we are planning a 2018 Masters Championship to be announced later in the year. The top of the board will join together to face off for the "Master of the Masters". So, SIGN UP, WORK HARD, REPEAT. We will see you in sunny South Carolina!

WOD 1 Time Cap 8:00 3 rounds of DT with hang squat cleans
Round 1 12 DeadLift, 9 Hang Squat Cleans, 6 Push Jerk, 12 Burpee Over Bar
Round 2 same same same 9 Burpee Over Bar
Round 3 same same same 6 Burpee Over Bar

30-34 RX 135/95 SC 115/75
35-39 RX 135/95 SC 115/75
40-44 RX 135/95 SC 95/55
45-49 RX 135/95 SC 95/55
50-54 RX 115/75 SC 75/45
55-59 RX 115/75 SC 75/45
60-64 RX 95/55 SC 65/45
65+ RX 75/45 SC 45/35

________________________________________
WOD 2 The Mute Sports Chipper
AMRAP 10:00
Chipper AMRAP
60 Doubles (or 2x singles for scaled)
40 Wall Balls
20 KBS
10 Snatch Row 25/15 Cal
Start Back at the top

30-34 RX: 2 pood/20#/115 SC: 1 pood/20#/75 RX Women 1.5/20#/75# SC Women 1.0/10#/45# 
35-39 RX: 2 pood/20#/115 SC: 1 pood/20#/75 RX Women 1.5/20#/75# SC Women 1.0/10#/45# 
40-44 RX: 2 pood/20#/115 SC: 1 pood/20#/75 RX Women 1.5/14#/75# SC Women 1.0/10#/45# 
45-49 RX: 2 pood/20#/115 SC: 1 pood/20#/75 RX Women 1.5/14#/75# SC Women18#/10#/35# 
50-54 RX: 1.5 pood/20#/95 SC:1 pood/14#/75 RX Women 1.0/14#/55# SC Women18#/10#/35# 
55-59 RX: 1.5 pood/20#/95 SC:1 pood/14#/75 RX Women 1.0/14#/55# SC Women18#/10#/35# 
60-64 RX: 1.5 pood/20#/95 SC:1 pood/14#/65 RX Women 1.0/14#/45# SC Women18#/10#/35# 
65+ RX: 1 pood/20#/75 SC: 1 pood/14#/45 RX Women 1.0/14#/45# SC Women18#/10#/35# 
________________________________________
WOD 3 Couplet Crazy AMRAP 5:30 AMRAP
Couplet 1 Thruster Pull-Up (Jumping Pullups-SC) 
Couplet 2 Clean And Jerk Toes to Bar (High Knees-SC)
Two and half minute AMRAP, 30 second rest, two and a half minute AMRAP

Begin Couplet One - escalating Reps 3, 6, 9, 12, 15, 18… AT the start of the second Couplet, you will begin at the rep count 3 higher than the one you finished in. So if you were in the round of 18 or had just completed the 18, then you will start the clean and jerks at 21 and work backwards, 18, 15, 12, 9… If you complete 3 toes to bar, you start back up the ladder at 3 Clean And Jerk. 
RX SC
30-34 135/95 95/65
35-39 135/95 95/65
40-44 115/75 75/45
45-49 115/75 75/45
50-54 95/65 75/45
55-59 95/65 75/45
60-64 75/45 65/35
65+ 75/45 65/35

Register Here

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Junior Champion's Tour - Fredericksburg, Virginia
Oct
27
8:00 AM08:00

Junior Champion's Tour - Fredericksburg, Virginia

The NEW Garage Games Junior Champion's Tour 2018-19 stops in Fredericksburg, VA at CrossFit 12 Gauge in search of fit CrossFit kids and teens. This competition is designed specifically for the youth athletes in our sport from age 7-18 (still in school). There are three age-appropriate workouts and lots of fun building the community. Don't miss out on this great opportunity for your youth to show off their hard work in the gym!

Register here

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Girls Gone Rx Fredericksburg
Sep
29
9:00 AM09:00

Girls Gone Rx Fredericksburg

Girls Gone Rx is proud to announce our 3rd Annual event in Fredericksburg 

Our competitions are put on to bring all types of women together through Competing for a Cure.

Teams of 3 Badass Ladies: 4 Workouts
Divisions/Standards: girlsgonerx.com/standards

Excited to announce we now have 2 divisions!
Here is a quick description to help you determine what division to register for. 

RX Division:: Your team can efficiently do the following: pull-ups, double unders, & handstand pushups. Can efficiently do a full Squat Snatch and/or full Squat Clean & Jerk at or above 95lbs.

BAM Division (Badass In the Making) :: Athletes that are new to the competition scene or beginners. Needs to do modifications like jumping pull-ups, new to olympic lifting, and needs to modify most of the workouts. 

Some benefits of our events:
> Girls Weekend! Have a blast competing with your best friends for a great cause!
> Fun, rocking pink and glitter, challenging workouts, PR’s, and tons of epic moments!
> No “finals”, all teams will get to do all workouts!


Registration: $225 per team
This event benefits Bright Pink
brightpink.org

Swag
In addition to some amazing prizes for the top teams, EVERY team will get an awesome swag bag! Swag bag includes tons of samples, freebies, coupon codes, gift certs, and more!

Refunds
We do not do refunds for our events, but will happily accept team exchanges if you can find someone to take your team spot.

You can all be from different gyms, and they don’t have to be affiliated - just come ready to have fun! Wear your most ridiculous matching outfits and come up with a fun team name. The goal is to HAVE FUN. 
Oh, and did we mention there are prizes?!

View Event →
2018 Murph WOD
May
28
10:00 AM10:00

2018 Murph WOD

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty-pound vest or body armor, wear it.

Free to everyone! Bring a friend and let's have some fun! Be sure to let us know you're attending on our facebook event page!.

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