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9/11 Memorial WOD

TUESDAY, September 12th 2017

 

911rememberance

Happy Birthday MK! We miss you, girl!

Hurricane Irma: If there are any Rebels in need of help after Hurricane Irma, please speak with a Head Coach about it and let us pool our resources and surrpport you community!

WOD
METCON

A day late due to Hurricane closures, we remember the victims and survivors of 9/11/2001…16 years ago.

“Always Remembered”
Teams of 2 [Team of 3 Option]
(1 athlete works at a time) 

For Time:
2001 Meter Run “Buy-In” (10 x 200m Sprints)* (change from original – relay style with partner), then
4 rounds:
9 Rope Climbs
11 Bear Complexes* (135/95)
2977 Meter Row “Cash-Out” 

2001 -year
4 – Number of planes
9 – month
11 – day
2977 – number of lives lost

*Bear Complex is 1 set of the following sequence:
PC+FS+S2OH+BS+BTN S2OH


RX+
METCON

Gymnastics Conditioning

15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

 

Conditioning 
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

4 x 800m runs (egual rest)
4 mile tempo
8 mile LSD

-or-

4 mile tempo
9 mile LSD

Remember, you owe your runs today, Thursday or Sunday!


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

YOGA!

Yoga is offered at Rebels for FREE on Saturdays and as a part of your membership. Please feel free to bring a friend to any Yoga Class.  We love exposing people to the box, even if they’re not lifting heavy barbells, they’re in a space where we are and they will recognize our believe if strength, endurance, AND flexibility.

Screen Shot 2017-03-23 at 3.15.13 PM

Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Sept 30
Nov 11
Dec 2

 

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