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HEAVY GRACE

Tuesday, April 16th, 2019

Happy Birthday MarkO & Lori!

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WOD
METCON

Tuesday

I.
7 Min AMRAP:
7x Wallball 20/14
7x Burpee

II.
Strength/Skill
5Rds (Not for time)
4x Strict HSPU + 8x Kipping HSPU
1x L-Sit Rope Climb

III.
Heavy Grace
For Time:
30x C&J 185/125
(Hyperlink is (Young) Rich Froning doing Heavy Grace at 225)

 

 


RX+
SKILL/STRENGTH

Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch
On the 1:30 x 4 Sets:
1 Halting PSn (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 PSn

Aim is to build upon last week. Iteration 2 of 2.


Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict T2B
16 BB Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

 

 


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

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
WHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!


UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga
WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_oWHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm
COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…
NOTE: If we can’t get 20 signed up, those who signed up can still go, but our time would change to 10:00 a.m. and not be a private event. 

Saturday, May 18th
CrossFit Rebels’ In-House Competition:
INSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be there.

 

yesterday's results

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