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Open Gym/Skills or Squat Clean Drills

Thursday, June 14th, 2018

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WOD

Open Gym, Skills Sheet 

OR

5 Sets: x3 Reps Of:
Tempo FS @ 70% 1RM CL
3 seconds down, 1 second up
*Bar is taken from floor

5 Sets @ 70% 1RM SQ CL: 
1
x CL Pull + 2x H.SQ CL (starts below the knee)


RX+

THURSDAY IS NOT A CONDITIONING DAY! LOW INTENSITY SKILL WORK ONLY!


LEGENDS
METCON

Session 3/5
100m Row, 1 Min Rest
200m Row, 1 Min Rest
300m Row, 1 Min Rest…
Continue until 1000m and descend back down.

Absolute Cap: 50 Mins


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

ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

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When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise, we’ll let you in with plenty of time to warm up and get your WOD on!

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YOGA …DO IT!

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Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness  teaches our two Yoga Classes per week.  These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Thursday nights at 7:00 pm, and
Saturday morning at 8:00 am

These classes are  free to all active Rebel Athletes

You may bring a friend to SATURDAY Yoga Class for FREE!
You may bring a friend to THURSDAY Yoga class for only $10
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yesterday's results

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