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Tabata Tuesday!

TUESDAY, JULY 10, 2018

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The look you give Coach when coach says, “GO FASTER.”

WOD
METCON

Tabata This:
8Rds of each movement, each round is 20sec of work, 10sec rest
Row
Squat
Pull-up
Push-up
Sit-up

Score = total reps


RX+
SKILL/STRENGTH

Strict Handstand Push-ups
Max Strict Set
*Baseline testing


Front Squat

Build to a Heavy Single for the Day
*Baseline Testing


METCON

Conditioning
5 Rounds:
1 Min– Front Rack DB Step Back Lunges (50’s/35’s) 
1 Min– DU
1 Min– Cal Bike
1 Min– Rest


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 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!



A
RRIVING 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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yesterday's results

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