/

 

Open Gym or Complex 1

THURSDAY, September 7, 2017

Happy Birthday Radar!

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.

 

 

IMG_2047.JPG

WOD
SWOD

“Complex 1”
21-18-15-12-9-6-3
DL 95/65
HPC
FS
PJ

25′ cap


RX+
REST DAY


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Thursday is an open gym day – it’s a great day to get one of your runs in!

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. A word of caution: we have a fair amount of running programmed for Friday.


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

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:
CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

screen-shot-2016-09-27-at-9-01-07-pm

screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!

screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram

Legends @ CrossFit Rebels on Instagram

screen-shot-2016-09-27-at-8-53-48-pm


Rebel Runners
 – Sunday Running Group forum

Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!

screen-shot-2016-09-27-at-9-18-51-pm

@CrossFitRebels
@RebelHealth

yesterday's results

Leave a Reply

You must be logged in to post a comment.

 

SHARE IT