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ANGIE

FRIDAY, JUNE 14, 2019.

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SKILL/SWOD

2.
OPTIONAL FINISHER
Not For Time:
1-3 Giant Sets:
15 GHD Situps
15 BB Good Morning
Legless Rope Climb
12 Alt. Pistols
30 Air Squats
Rest 2:00 after each round.

 

METCON

1.
“ANGIE”

100 x Pull ups
100 x Push ups
100 x sit ups
100 x squats

comp: 3/30/18
cap:35 min

 


RX+

Conditioning
“Bane”
For Time:
40 Kipping HSPU
20 Ring Muscle-Ups
10 Rounds of “Macho Man” 185/135

1 Rnd of Macho Man:
3 PC + 3 FS + 3 Jks

Body Armor
3 “Giant” Sets:
10 Horizontal Barbell Rows
Max Ring Pushups
25 GHD Sit-Ups
Rest 2:00 between sets.


Aerobic Restoration

2 Rounds, Not for Score on the Rower:
300m Slow (2K + 20s)
300m Moderate (2K + 12s)
300m Fast (2K + 4s)
2K + “X” is in relation to our /500m split during our best 2K Row.


NEWS & UPDATES
APPLICATIONS ARE OPEN TO APPLY FROM NOW THROUGH JUNE 28th.
THE NEXT ENTRY INTO RX+ BEINGS JULY 1.

Are you interested in competing in the “sport of fitness?” CrossFit Rebels has provided a competitors program for athletes who want to take their fitness to the next level and compete in CrossFit for the past six years! We evolve as the industry evolves to take advantage of the most up and coming competitors training resources.

Our regular CrossFit “RX” program (the daily WOD) is designed to get athletes healthier and fitter, and many end up very competitive. The goal of our daily WOD is to increases longevity and better prepare our athletes for anything the day might throw at them in their daily jobs or at home. Many of the athletes in the main program here compete in local competitions and do well in the Open. They like the camaraderie of training with a larger group of their peers.  95% of our athletes remain in this programming.

The CrossFit Rebels “RX+” program is designed to better-prepare athletes for higher level competitions or at a minimum the RX/Advanced and possibly elite divisions of CrossFit competitions. We follow Ben Bergeron’s “CompTrain” (or Competitors Training.) His program has proven effective as he is the trainer some of the fittest on earth (Mat Fraser, Katrin Davidsdotter, Cole Sager, Brooke Wells, etc…) This program requires a higher level gymnastic skill set (prerequisites are on the application on the Coaches Desk), both technical competence in the Olympic Lifts and Power Lifts, load minimums and good baseline scores on the benchmark girls.

If you are interested, the time to register for Rx+ is upon us.

As mentioned, there are certain prerequisites that need to be met in order to be accepted into the program. Your attendance (you train regularly), punctuality and “ease of coaching” are also a factor. If your athleticism and training habits meet those requirements (or is close to meeting them) please fill out an application and turn it into a Head Coach.

 

SATURDAY EVENT!

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This Saturday after the Team WOD, 10:00 am, Katie Crum will be with us again for an educational talk on removing toxic cleaning solutions from your home and switching them out with those that are safer and provide some therapeutic benefits.  We’re all guilty of grabbing those convenient cleaning wipes…but are they the safest and most effective for your family and pets? Stay with us to find out!

 

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, JUNE 22nd

bring a friend


Saturday, June 15th

8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:00am Ditch & Switch presentation by Katie Crum. Ridding environmental and other toxins from your home. Sign up in schedule book!

Saturday, June 22nd
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s Bring-a-Friend Team WOD


Saturday, June 28th

8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s Team WOD

Thursday, July 4th
8:00am Independence Day Team WOD (yes, at 8am!)
Box closed remainder of day for Holiday!

Saturday, July 6th

8:00am Open Gym & Yoga
9:00am Coach Nic’s Bring-a-Friend Team WOD

Saturday, July 13th
8:00am Open Gym & Yoga
9:00am Coach Jaida’s Team WOD

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