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Open Gym or…

THURSDAY, JULY 12, 2018

Happy Birthday Stephanie D.!

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JOIN US IN CELEBRATING THESE TWO MAGNIFICENT PEOPLE AT REBELS’ 8 YEAR ANNIVERSARY PARTY
THIS SATURDAY, 
JULY 14th

WOD
SWOD

PR
1-10-1-20-1-30
For total load

METCON

For Time:
100/75 Assault Bike Calories


RX+
REST DAY


LEGENDS
METCON

50min AMRAP
Row 
3000m
rest 4min
2000m
rest 3min
1000m
rest 2min
500m
rest 1min
1000m
rest 2min
2000m
rest 3min
3000m

If you complete in under 50min, you are done.


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

REBELS 8 YEAR ANNIVERSARY SATURDAY, JULY 14th
Join us for a big part of your Saturday “day” WODing, stretching, being motivated and learning!

In the 8 years that we have been in operation – we’ve seen a lot, learned a lot and grown a lot. We’re a learning box. While much of the weightlifting science is pretty solid, new things (sometimes extreme) do come up and we try to stay on top of them and employ them when applicable to the sport of CrossFit.  Things like occlusion training….yea…probably won’t try that in group fitness, but it works.

Almost everything works if you stick with it – exercise plans, diet plans, habit-change plans….if it’s measurable, makes some scientific sense, benefits the body and mind and if you stick with it, it’ll most likely work.  Sure there are unique snowflakes: disease processes, genetic predispositions, etc….but 99% of us can find success with a solid progressive plan that …WE STICK WITH!

Training is easy for most of us – if we show up. Show up and it’s fun (well, unless there are burpees, right?).  Show up and you work. Show up and you feel accomplished.  Show up often and there’s progress: strength, skill, cardiorespiratory benefits.

Diet and the motivation to show up are often the obstacles.  I had a conversation with a physician recently about diet and we agreed, everything (within reason) works. Paleo, Vegetarian, Keto, Low Carb, High Carb, WAG, RP, PowerAthlete Nutrition, Weight Watchers, Jenny Craig, Fit Life Foods, Catered Fit Foods….stick with it regularly, probably measuring some of it, and it works.  It’s just that sticking with it thing, right?

Our speakers for Saturday help with the two harder parts: diet and motivation.  Try to join us – we’re excited to bring these two experts to you and anticipate some “challenges” in the month to follow!

We’ll do our normal Saturday antics at 8 and 9am, and then at 10:30am and 1pm we’ll launch into our two special speakers we’ve scheduled for you, as well as an intermission stretch with Tiffany.

BRING BEACH CHAIRS. We’ll have some snacks or you can BYO!

8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH NIC’S TEAM WOD
10:30am – MENTAL TOUGHNESS TALK WITH NAVY SEAL COMMANDER
12:00/12:30pm – 7th INNING STRETCH WITH TIFFANY
1:00pm – THE TREND FREE RD, AMY KUBAL, HELPING US MAKE SUSTAINABLE DIET CHOICES


NEW EVENT HAPPENING IN 2 WEEKS! Screen Shot 2018-07-10 at 1.34.36 AM

2018 CROSSFIT KIDS JAMBOREE: FAMILY EDITION

  • Parent/relative/friend will team up with their CFK for  3 WODs
  • If you’d like to help out in any way please contact Coach Nic at the gym or email : nicole@crossfitrebels.com

DONATE: Coach Nic is asking for donations to provide our CrossFit Kids with a fun and rewarding fitness experience. This is a fitness event dedicated to the families who CrossFit with us. You donation will cover the event costs, and we will dedicate any remaining funds toward equipment for the CrossFit Kids at CrossFit Rebels.

VOLUNTEER: Looking for more help!


yesterday's results

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