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Nine Movements in Thirty Minutes (or less)

Wednesday, AUGUST 8, 2018

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WOD
METCON

3 Part Wod, 10min each with 3min rest between:

3RFT
10x Burpees
15x KB Sn 55/35
20/15 Cal Row

3RFT
10x T2B
20x WB 20/14
30x DU

For Time:
25/21 Cal Bike
25x FS 115/75
25x BJO 24/20

 


RX+
METCON

”Girls Gone Wild”
Fran” on the 0:00:
21-15-9 
Thrusters (95/65) 
Pull-ups

Diane” on the 4:00:
21-15-9 
Deadlifts (225/155) 
Handstand Push-ups

Amanda” on the 8:00 
9-7-5
Ring Muscle-ups 
Squat Snatch (135/95)

Each scored separately for time.

 

*If you don’t complete FRAN and/or DIANE, they will be scored as reps-completed versus time. AMANDA is for time with a 15min cap (the 23 min mark.)

 


STRENGTH BIAS
SWOD

1RM FS

1RM PJ (from rack)

ACCESSORY

3xME Pull-ups: record your progression (if scaled) and average of all 3 sets. Rest 3min between sets

METCON

4min AMRAP
DU

 


NEWS & UPDATES

SATURDAY CHANGES IN AUGUST!

1) TEAM WODS: AUGUST TRIAL TO EXPAND THE TEAM WOD OPTION
2) YOGA IS MOVING TO AIR CONDITIONED SPACE!
3) RX+ 8AM WOD MOVING TO FREE UP SPACE

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Saturdays are becoming more popular! We hope it’s a testament to our inclusiveness as a box. Yes, Saturday’s are tough! …as tough as you want them to be 😉 But you do not have to be a competitor to enjoy them and MORE PEOPLE ARE ENJOYING THEM!

But with each fun new thing comes a challenge, it seems.  We’re having space issues.  We don’t want any 8am changes to cramp the Open Gym time. We know many of you enjoy it. It’s like “priming” time for the Team WOD!

So here is our plan. IT IS A PLAN, and as we all know, plans sometimes have to change to make things better so please bear with us as we attempt to accomplish this!

  1. REBELHEALTH BECOMES A CARPETED SPACE AND CAN ACCOMMODATE YOGA.  We are attempting to find a carpet remnant to place on the floor in RebelHealth. We’ll move things around to make this space ideal for Yoga. It will help in that the noise will be buffered and the temps less like “hot yoga”.  WIN! No, none of us (Head Coaching Team) are carpenters, but seriously, we figure a little Googling and it’ll be a piece of cake.
  2. RX+ 8am TRAINING MOVES TO THE CF KIDS AREA.  Seamless transition: ropes, rig, racks, HS/WB wall…still fully functional training space.  This is typically a metcon in the current phase of their programming and it will help let the Open Gym’ers do their thing.
  3. WE ADD AN 8AM TEAM WOD OPTION 😬.  We have a hunch some of you that don’t do Open Gym and want to get your day started early (beat the beach traffic!) might indulge in this, and it might decompress the 9am WOD and help with the parking jam (which we’re working on as well).  This is a trial. If we are “good enough” to manage the space and the WOD, we’ll do it! If it’s a complete “SH#T show”….we’ll reconsider. And we’ll use your feedback to help drive our decisions.  The Schedule will reflect an 8am team WOD – and you’ll still sign up for it.
  4. 8am OPEN GYM WILL REMAIN AS IT IS. 

Thank you for your patience as we traverse this new plan!

The Road to Success is Always Under  Construction!

yesterday's results

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