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OPEN GYM or STRENGTH AND CORE WORK

Thursday, January 11th 2018.

Happy Birthday Mike A !

OPEN GYM OR YOU CHOOSE
WOD
SKILL/SWOD

A.Clean Complex:
Build to heavy set.
*Goal 7 work sets

B. Gymnastics SWOD:
3 Rounds for quality:
10 Hand Release Pushups
10 Strict Pullup
10 Strict Dip
10 GHD Situps

C. Back Squats:
7 sets of 5 reps @ 75% of 1RM

*ATHLETES MAY CHOOSE TO DO PARTS A & B or C & B.

YOGA TONIGHT!

Screen Shot 2017-10-29 at 7.30.20 PM

Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.

This class will be free to all Rebel Athletes.

You may bring a friend to any Thursday Yoga class for only $10. This yoga class is designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard and she will never assume you can fold yourself up like pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

We’re excited to re-establish this program we offered in years past. Bring on the mobility!


RX+
REST DAY


LEGENDS
METCON

For completion or 40 Mins. (Whichever comes first)
ROW CONDITIONING:
Row 100m, Rest 1min
Row 200m, Rest 1min
Row 300m, Rest 1min
Row 400m, Rest 1min
Row 500m, Rest 1min
Row 600m, Rest 1min
Row 700m, Rest 1min
Row 800m, Rest 1min
Row 900m, Rest 1min
Row 1000m, Rest 1min then proceed back down. (900m, rest 1min, 800m, rest 1min etc.)


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

yesterday's results

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