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Handstands & Thrusters

TUESDAY, MAY 15th, 2018

Happy Birthday Tiffany Wimmer!

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WOD
SKILL/SWOD

HANDSTAND PRACTICE
I. HS hold – Rollout
II. HS hold wall facing
*Progressions posted at the box.

METCON

FOR TIME:
21x DB THR 50/35
400m Run
18x DB THR
400m Run
15x DB THR
400m Run


RX+
SKILL/STRENGTH

Deadlift
Build to Heavy Set of 3


METCON

Gymnastic Conditioning
Repeat from last week. Aim to beat previous scores.

AMRAP 3:

Max Unbroken Complex of:
2 Strict Handstand Push-ups + 3 Kipping Handstand Push-ups
Rest 1 Minute


AMRAP 3:
 
Max Unbroken Complex of…
1 Strict Handstand Push-ups + 4 Kipping Handstand Push-ups

Must come off wall after each completed set.

Conditioning
AMRAP 15:
60 Double Unders 
30 Wallballs (20/14)
15 Deadlifts (245/165)


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

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.”

WOD NANNIES!

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Approved CFR female parents and volunteers will be actively supervising. Active supervision for ages 4 and under. If your child is older and requires basic supervision you may use the service. There is a child capacity of 5-6 toddlers.

Days Offered: Mondays, Wednesdays, and Fridays.

Times Offered: 9 A.M. & 4 P.M. **This is a 1-hour service so please be ready to get your children promptly at the end of the hour. ** 

You MUST have your kids scheduled– THIS IS MANDATORY. You can find this new schedule book next to the regular schedule on the Coaches desk. PLEASE text the CFR line if you need to add your kids for the upcoming week.

Rules to know beforehand:

  • No food allowed. WATER is allowed in a sealed cup.
  • We prefer activities such as books, puzzles, toys instead of digital devices.
  • Prompt pickup
  • Proper clothing and shoes
  • If you are signed up and you cannot make it, PLEASE TEXT THE BOX PHONE so if your child is the only one being attended to we can send the babysitter home 😉

If you are interested in volunteering, please also add your name to the list at the box (a coach can show you where).  This is completely volunteer-based and/or co-op based. We feel this is the only way we can grow it and make it work for both the parents and the child care providers.   We already have a few volunteers but prefer to have as many as we can so that we can provide backup and not have to cancel a child care class due to a call off.

For questions please email Coach Nic: Nicole@crossfitrebels.com OR Coach Trish: Pmtr12056@gmail.com

yesterday's results

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