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OPEN GYM OPTIONS

THURSDAY MAY 16TH, 2019

Happy Birthday Sarah D!

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REMINDER!!!! THE TEAM WOD AND OPEN GYM THIS SATURDAY AT 7AM. INSURGENCE 2.0 STARTS AT 8AM. IF YOU DO NOT WANT TO GET UP THAT EARLY FOR OPEN GYM… DO YOUR STUFF TODAY! =-)

 

WOD
OPEN GYM OR OPTIONS:

Option A
For Time:
1 Mile Run
Rest 5Min
800m Run

Option B
400m Farmer carry
As heavy as possible with the least amount of breaks as possible.

Option C
Death Race” (Here is a video of Cole Sager doing it)
5RFT:
15/10 Cal Bike
10 Burpees


RX+

Rest day

0r

Work- skill/strength


LEGENDS
METCON

4000m Row
2Min Rest
3000m Row


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

OPEN GYM TIMES AND STRUCTURE ON THURSDAY AND SATURDAY

Friendly reminder about Open Gym: 

Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the metcon and work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M,T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 

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.

yesterday's results

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