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Legless and Running!

TUESDAY, APRIL 17, 2018

Happy Birthday Jose A.!


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


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WOD
METCON

16 Min EMOM (8rds)
ODD: 10 x BBJO*
EVEN: :30 ME T2B

*Burpee box jump over

10 RFT
1x Legless Rope Climb*
100m Run

*You must control your descent until both hands are below the Green line, dropping from above the line is a NO REP.


RX+
SKILL/STRENGTH

Body Armor
3 Giant Sets:
10 DB Bench Press
15 Romanian DL
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00


METCON

“Helen”
3 Rounds For Time:
400 Meter Run
21 KBS (53/35)
12 Pull-Ups


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

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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.


CF KIDS ROOM RULES

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air conditioned space with tables for coloring or playing games or watching videos.  We do, however, also need to keep the parents informed that we have some rules for this room to keep the kids safe and secure.

  • No food or drink in this room please. Kids can have closed water bottles, but that’s it.
  • No running back and forth in and out of the room. Once in the Kids Room, please instruct your kiddos they must stay in there until you come and get them.
  • Please take your kids to the restroom before you or they train. Unfortunately due to some misuse, we can no longer allow the kids to go back and forth to through the RebelHealth room to the shower/restroom.
  • Children need to play politely together. No throwing toys, stools or anything in the Kids Room.
  • Parents need to ensure that they help their kids leave the room neat and tidy.
  • However odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDOW SILLS.

Thank you for your cooperation!

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