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KELLY!

TUESDAY, MARCH 13, 2018

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WOD
SWOD

OTM X9
min 1: 40sec HS hold
min 2: 30sec pull-up hold (chin over bar)
min 3: 20sec Hanging L-sit hold

METCON

“KELLY”
5 RFT:
400m Run
30 x BJ 24/20
30 x WB 20/14-10


RX+

Will be posted at the box

 


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

MOLLY AND HER TEAM ARE COMING BACK!

The JumpNRope Double Under Workshop is returning on Saturday, April 21st at 10:30am.

PRE-REGISTRATION IS REQUIRED…please don’t try to sneak in….Molly and co. need to plan for ropes, etc.

If you struggle with Dubs or just don’t feel efficient, this is the workshop for you! Last year we had a Regionals Athlete show up just to hone his skills.

Registration link: https://www.regonline.com/builder/site/?eventid=2127058

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DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.


Police Charity Softball Game!  Every year we do this….and here it is again 🙂

Join us to watch a Coach Slice and other Largo and Clearwater PD Officers play softball, Saturday April 14th starting at 3:30pm

We have a ticket order on the desk at the box.  Purchasing a ticket gets you all you can eat and drink plus it gets you into the Threshers game immediately afterwords! Sign up and Coach Slice (who will be playing) will bring your wrist band in before the game.

Yes, we know this is the same day as WOD Wars but the games run till late so get a ticket and get some free food! Kids under 4 are free!

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Elsa Greatest Wishes 5k

We support this every year.  Established in memory of Elisa Nelson (the family known to some of our coaches) which benefits local youth in our community. It’s a well run event and the run is beautiful, starting at Walsingham Park and running up the Pinellas Trail. Please consider supporting this race.

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Why Our Coaches Wear Blue

Here at Rebels, the easiest way to identify your coaches are by the blue shirts they’re wearing. You may not notice the block white or black “CROSSFIT REBELS” across the front or the “COACH” on the back but the blue is noticed by all our athletes every time you walk through our doors. That’s exactly what we want by wearing these shirts; for you guys to know WHO you can talk to regarding the WOD each day.

However, if you do see a known coach on the floor but note they’re not wearing the famous Rebels blue, it’s probably because they are warming up to work out or (in some cases) half way through their WOD! Your coaches get specific hours during our shifts (like the 10am, 2pm or 3pm closed hours) to work out if we don’t come back after we get off to train in a class.  This is our time to relax and de-stress (just like you do when you come here). While we’re all uber-social and care deeply about each of you, please know that if it’s 5 or 10 minutes past the 9am or 1pm hour that we have just that hour (not 15 minutes before like you get, and only up to 15 minutes prior to the next hour) to train…and it’s hard to get it in and be social and answer all your questions once the class ends.  Sticky wicket right? Part of our jobs are to KNOW you all very well and we often participate in your lives beyond coaching.  So this is where you participate actively in your community as well and try to respect a few boundaries we allow our coaches.

If one of your coaches has the energy and the pleasure to jump into a class with you, ditto the above! If there’s something that can be dealt with by a blue shirted coach, please allow them to help you…especially if it’s dues, schedule, what load to use on the WOD….remember, we’re athletes too!

We try to help you out as much as we can but sometimes you may hear us say “why don’t you ask a coach that’s wearing blue.”

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