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Mercy Me

FRIDAY, September 8, 2017

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

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.

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

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WOD
METCON

“Mercy Me”
For Time:
1600m Run
3min Rest
1200m Run
2min Rest
800m Run
1min Rest
400m Run

30min Cap

 


RX+
SKILL/STRENGTH

Power Clean + Power Jerk
60%/3
70%/3
(75%/3)2

Clean Grip Dead Lift
(85%/5)5

*3 second pause in power position

 

Front Squat
Work to a Heavy Single

METCON

Conditioning 
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Today’s regular class wod calls for 2.5mi of running, if you do the wod, do it at full speed and DO NOT do your Tempo run this week. 

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time.

 


NEWS & UPDATES

REBEL THROWDOWN 4! #RTD4

Due to Hurricane Irma this weekend, The Rebel Throwdown is POSTPONED until September 30 

Rebels will host athletes competing for the fittest in Clearwater. Come in and cheer on the competitors in an exciting day of competition!!

yesterday's results

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