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Back Squats are the Key to a Happy Life

TUESDAY, OCTOBER 9, 2018

Happy Birthday Kat McM.!

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WOD
SWOD

LBBS*
Work to a heavy set of 8
 (*Looong-ass video but thorough explanation of the low bar squat we’ll do today)

METCON

2RFT
30x BS 135/95
30x Bar-Facing Burpee

Cap = 20min


RX+

METCON/CONDITIONING

Ring Muscle-Ups
AMRAP 5:
25 Double Unders, 1 Ring Muscle-ups
25 Double Unders, 2 Ring Muscle-ups
25 Double Unders, 3 Ring Muscle-ups
….
Continue to Climb by 1 Ring Muscle-up

“Inside Out” 
For Time:
800 Meter Run
21 Power Cleans (185/135)
400 Meter Wreck Bag Run (50/35)
21 Burpee Box Jump Overs (24/20)

Midline Conditioning
For Time:
100 Calorie Assault Bike
Every 2:00 (Including the 0:00) – 12 GHD Sit-ups


ENDURANCE

This week calls for:
6mi Tempo run
5mi LSD run

This week is a great week to run a bridge or two, start learning the course


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

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

 The Fine Print:

  • Full month subscriptions only. BTWB cannot be prorated.
  • Changes to subscriptions require a 2 business day courtesy notice for credit card changes; email tess@crossfitrebels.com with any changes.ASK A COACH HOW TO GET STARTED TODAY!

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