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2 X 8MIN AMRAP’S

Tuesday, October 10th 2107

Happy Birthday Mackenzie!

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WOD
SKILL/SWOD

PJ (Session 2 of 5)

RX: 5 x 3 @ 70=75% of 1RM
TECH: same as last week

METCON

8 min. AMRAP:
10 x T2B
30 x DU

-4 min rest-

8 min. AMRAP:
ME WB
*Every time you break from WB’s = 15 x ab-mat situps


RX+
SKILL/STRENGTH

Strict HSPU
3 Rounds:
35% ME UB Strict. HSPU
25% ME UB Strict. HSPU
15% ME UB Strict. HSPU
*Rest as little as needed between unbroken sets,
and rest 2:00 between rounds.


METCON

Conditioning
50/35 Calorie Assault Bike
100 Double-Unders
800m Sandbag Run (45/35)
100 Double-Unders
50/35 Calorie Assault Bike

Row Conditioning
On the Minute x 6: 40 secs on / 20 off
Rest 1:00
On the Minute x 4: 40 secs on / 20 off
Rest 1:00
On the Minute x 2: 40 secs on / 20 off

*On calories. First time for Open athletes.


PHIL DOGANIERO 1/2 MARATHON-11/11/17
AEROBIC CONDITIONING

WEEK 5

10 mile run
8mile tempo

or

4x800m run
8mile tempo
8 mile run


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

HURRICANE MARIA DISASTER RELIEF

Your fellow Rebels, the Mitchell’s, are raising money and collecting donations for 76 families in Puerto Rico.  Arlene has family IN Puerto Rico so this is near and dear to her heart, and therefore to our heart.  We will have a donation box by the Whiteboard.  Please read the information below and consider donating. Donations will be taken through the end of the month.

Hurricane Maria Disaster Relief-page-001

MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

Rebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


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Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.

yesterday's results

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