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On Wednesdays, we crush souls

WEDNESDAY, DECEMBER 6 2017

Happy Birthday JD!

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                           WE KNOW WHO YOU ARE

NOTE RE: CHEATING

Your coaches have a system, as hard as it can be to believe, we know how many reps you did. We get really upset when an athlete “mis-counts” and usually try to chalk up missed reps as just that, missed reps. Not intentional cheating or rep shaving. Please act with integrity. We occasionally, when there is suspicion, or when another athlete complains that a fellow athlete is believe to be a rep-shaver, assign a coach to casually count their reps, especially on a benchmark girl.  Yesterday, we caught a few athletes yesterday seriously shaving reps during Fran (as many as 5 reps per round). It disappointed us deeply. We have a small number of habitual offenders. The coaches are always watching, always aware, sometimes even counting your every rep. While you may not be approached, know that we know who you are, and trust us, so do your fellow athletes.  Don’t be that person.

WOD
METCON

14min AMRAP
60cal Row
50x T2B
40x WB 20/14-10
30x PC 135/95
20x Ring MS

12min Biathlon
For Time:
50/35cal Assault Bike
1mi Run


RX+
SKILL/STRENGTH

Barbell Cycling
5Min EMOM
1- 6 Hang Squat Cleans + 2 Push Jerks

2- 5 Hang Squat Cleans + 3 Push Jerks

3- 4 Hang Squat Cleans + 4 Push Jerks

4- 3 Hang Squat Cleans + 5 Push Jerks

5- 2 Hang Squat Cleans + 6 Push Jerks


Barbell: (155/105)


METCON

Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row


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:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

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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

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Rebel Runners – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
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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!


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@RebelHealthyesterday's results

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