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Monday Funday!

MONDAY, AUGUST 6, 2018

DUES!
Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!
Please don’t make us chase you or there will be a burpee penalty! 😉

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WEEK AT A GLANCE

Once again we’re giving you the week of programming in advance. We had favorable feedback so will continue to provide this on Monday mornings. Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses, whether they be strength, skill or stamina, into balance.

Tuesday

Some Pulling and Pushing Strength work then a really tough (if you make it tough) DB Hang Squat Snatch and Single arm Thruster Complex. 5 rounds for Load (increaseing load each round). 5x HSqSn L, 5x HSqSn R, 5x Thruster R, 5x Thruster L. Rest as needed between rounds.
This will five rounds to challenge your skills and mobility with an odd object.

Wednesday

This is a 3-part Conditioning session today. We will be running three 10min AMRAPS back to back with only 3mins of rest between.
1) 3RFT: 10x Burpee, 15x Kb Sw 55/35, 20/15x Cal Row.
2) 3RFT: 10xx Toes To Bar, 20x WB 20/14, 30x DU
3)“Shin Guards” For Time: 25/21x Cal Bike, 25x FS 115/75, 25x BJover 24/20

Thursday

Open Gym, or
1) 1Mile Run for Time
2) 15mins to build to a heavy 3 rep Hang Power Snatch
3)For Time: 25x Rope Climbs

Friday

Two Part- Half of class will be doing one part, the other half will be doing the other then we switch.

A) Push Jerk 5 x 3 From the deck

B) “BeetleJuice”: [:45sec on/:15sec off at each station] For Reps
1) Cal Assault Bike
2) Burpee
3) Cal Row
4) Double Under
5) Rest

 

WOD
METCON

10x 1Min Rounds:
25x Air Sq
ME C&J 155/105

*Rest 2Min between rounds

**Score = total C&J reps

 


RX+
SKILL/STRENGTH

Strict Handstand Push-ups 
For Time: 
50 Strict HSPUs


Strict Pull-ups

Max Set


METCON

”Hot Sauce”
AMRAP 3: 
21/15 Calorie Row 
21 Lateral Erg Burpees 
Max OHS (75/55) 
rest 3 minutes 
AMRAP 3: 
18/13 Calorie Row 
18 Lateral Erg Burpees 
Max OHS (95/65) 
rest 3 minutes 
AMRAP 3: 
15/11 Calorie Row 
15 Lateral Erg Burpees 
Max OHS (115/80) 
rest 3 minutes 
AMRAP 3: 
12/9 Calorie Row 
12 Lateral Erg Burpees 
Max OHS (135/95)

 


STRENGTH BIAS
SWOD

1RM BS

1RM Sn

ACCESSORY

3x ME UB Push-ups: Record your progression (if scaled) and your average number between all 3 sets. Rest 3min betwen sets

3 Rounds, NFT
10x DB Bench Press
10x DB BOR
10x Kneeling Landmine
10x DB Upright Row

METCON

4Min AMRAP:
WB 30/20

 


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

Phil Doganiero 3 Bridge Half Marathon!

This is the 2nd year for the  Phil Doganiero 3 Bridge Half Marathon, 5K, and 1 mile fun walk. This year it will take place on Saturday, November 10, 2018 at Coachman Park, Clearwater Florida.

Click here -> for the PHIL DOGANIERO 3 BRIDGE RACE WEBSITE to learn more about it and it’s history.

The proceeds from the race will help further the Clearwater For Youth mission that no child will be denied the ability to play in a sports program because of financial concerns.

It is very difficult and probably unwise to do a race like this without training.  Enter: your CrossFit Rebels Half Marathon Training Program. This is a tried and true program that takes into consideration your CrossFit training which is very beneficial to long distance training. Here’s our Information Page on endurance training. We have programmed 14 weeks of running to augment your CrossFitting with us to get you ready to race. The program will be available to any of our members, you’ll have emails and a programming guide.

Whether you ran with us in 2017 or are running with us for the first time, this is your chance to be a part of a worthy cause! It’s an amazing race! Do you have questions? Ask Hoagie (oddly, our strength coach is also our endurance coach) he’s got all the details!

GYMNASTICS WORKSHOPS COMING TO REBELS IN AUGUST!

Our friend at i99 Gymnastics will return to Rebels on Saturday, August 25th for two workshops and some private sessions.

Registration: https://i99fit.com/rebels/.  Check the box for a special discount code good until 7/31!

Rebels 2018-Flyer

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Saturday Clinics

10a-1p Level 1 Clinic – Mobility, Handstands, Pull-ups, T2B, Ring Swings and lead up to Muscle-up.

2p-5p Level 2 Clinic – Mobility, HSPU, Butterfly Pull-ups, Bar Muscle-ups, Ring Muscle-ups

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