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LET’S TEST YOUR MENTAL “FORTITUDE”

MONDAY, June 19th 2017

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WOD
METCON

-Hopper Day!-
*We will use The Hopper to decide which WOD you will complete first

1.
“Sorta-tude”
20 min EMOM:
ODD: 15/12 cal row
EVEN: 15 x burpees

2.
20 min EMOM:
ODD: 150 m run
EVEN: 15 x WB 20/14-10

 


RX+
SKILL/STRENGTH

  1. Gymnastics Benchmark
    Max Unbroken Ring Muscle-ups
  2. Snatch
    60%/1
    70%/1
    75%/1
    80%/1
    85%/1
  3. Snatch Pull
    (107%/3)4
  4. Front Squat
    60%/2
    70%/2
    75%/2
    80%/2
    (85%/1)3

METCON

5. Every 5:00 for 5Rds:
10x KB FR Step Back Lunge (5x each leg, switch arms after 5 reps)
10x Alternating KB PC
20x Lateral 2-foot Hops Over KB (each jump = 1 rep)
200m Run

Only 1 KB = (70/55)


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 

 

 


NEWS & UPDATES

Come to the Threshers’ “Pitch For Pink” game and help support breast cancer awareness.
Lets see if we can get a group of Rebels out there to show our community’s support!
The gym will not be selling tickets but you can buy them HERE.
Friday, July 14th 2017
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After Saturday’s Team WOD at the box, come and hang out with us the rest of the day on Clearwater Beach to celebrate 7 years of Rebels’ history.  We are celebrating our (YOUR) coaches this year. Show up and show them some love!
Ed and Sam will be making an announcement that will help Rebels continue to grow into the comprehensive health-oriented company we’ve always dreamed it would be.  From you all, to CrossFit Kids, to Legends…from fitness, to health promotion to disease prevention…some of you don’t know, but that’s our goal.
We are so very proud of every single member of our
Rebels’ family and are bless so have such a far
reaching and close-knit community.  Please
join us!


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