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PULLUP CAPACITY AND ISABEL

Thursday, July 11th 2019

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WOD
SKILL/SWOD

1.
Pullup Capacity Drill (Week 1/4)

*See attached at box

METCON

2.
SN Warm up

3.
W. “Isabel”
For Time:
30 x SN 135/95

 


RX+
Rest or work your weaknesses 


LEGENDS
50Min AMRAP Row for Meters



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

CROSSFIT REBELS’ ANNUAL IN-HOUSE COMPETITION

CFR-Insurgence2-Green-Star

INSURGENCE 2.0

THE EVENT

We love this event! 100% all Rebels. Comfort…yet pressure!
Coach Paul has designed a full day event with the following divisions: Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
There will be Cash Prizes, and Professional Photographer Jay Knickerbocker will be onsite for hire.
You can register here: https://www.boxtribetracker.com/3079/web/
Or for more information check out our event webpage:  INSURGENCE 2 INFORMATION & STANDARDS

 WHO CAN PARTICIPATE?

Any athlete at Rebels can participate in many ways:
1) Compete! There is a division for you!
2) Volunteer. Soon Paul will announce the volunteer needs. From judges to parking, teamwork makes this event epic!
3) Help us obtain sponsors.  (see below)
4) Donate. All proceeds, once the cost of the event is paid, go back into the box toward our Hardship Fund for athletes who may fall on hardships and need financial assistance training, and toward the Equipment Fund to provide maintenance on existing equipment and purchase new equipment.

SPONSORS AND DONORS/CONTRIBUTORS

Sponsorships and donations help us provide cash prizes, feed the volunteers and judges and provide a first class event.
These are the sponsorship opportunities:  INSURGENCE 2.0 Sponsorship Packages

If you have any questions, reach out to Coach Paul or Sam.

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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