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OPEN GYM OR ISABEL

Thursday, October 13th 2017

Happy Birthday Coach House!

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WOD
SKILL/SWOD

SNATCH DRILLS

8 x 3 SQ. SN

Focus:
-touch-n-go
-move well before increasing load
– focus on barbell path on the way up/down

METCON

FOR TIME:

“ISABEL”
30 x SN 135/95

-1o min. cap-

*Snatch is fastest way. Shown in video is a power snatch.


RX+
REST DAY or WORK WEAKNESSES:

-Skills
-Mobility


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.

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HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

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Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

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Finally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

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yesterday's results

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