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Crossfit

Open Gym Or “Lynne”

Thursday, February 22nd, 2018

THURSDAY, FEBRUARY 22nd 2018

Happy Birthday Coach Christina a.k.a Dr. Moo!

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WOD
SWOD

Open Gym 

OR

“Lynne”
5 RDS:
ME BP @BW
ME Strict Pull Ups
*Score = Total Reps

Comp to 5/5/16

 


RX+
REST DAY… TOMORROW, WE THROW DOWN!


LEGENDS
METCON

FOR CALORIES:
5 Cal Row Slow/Easy
5 Cal Row Fast
40-45 Mins


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

THE CROSSFIT OPEN IS HERE! 
Castro announces 18.1 tonight at 8pm est. in São Paulo, Brazil. CrossFit Games athletes Sam Briggs and Kristin Holte will compete head to head after the announcement. Be sure to watch it, register and get ready for tomorrow…..

Registration began January 11th. You can still register HERE until this Thursday.  Once you are registered, sign up on the mobile whiteboard to be judged.  This is very important!  Our coaches volunteer their time to judge – and it’s important we get you on the schedule as soon as possible so we know how many judges we need or if we need to add judges.

Tomorrow night, 2/23, Jay Nickerbocker, professional photographer, has chosen Rebels to photograph on behalf of CrossFit HeadQuarters!  He’ll be on site Friday night during the 7pm judging hour.  Jay has likely photographed a local competition you may have attended or competed in, and has a nice gallery on his website of competitions including Wodapalooza.  

To see more of Jay’s work:

Why Our Coaches Wear Blue

Here at Rebels, the easiest way to identify your coaches are by the blue shirts they’re wearing. You may not notice the block white or black “CROSSFIT REBELS” across the front or the “COACH” on the back but the blue is noticed by all our athletes every time you walk through our doors. That’s exactly what we want by wearing these shirts; for you guys to know WHO you can talk to regarding the WOD each day.

However, if you do see a known coach on the floor but note they’re not wearing the famous Rebels blue, it’s probably because they are warming up to work out or (in some cases) half way through their WOD! Your coaches get specific hours during our shifts (like the 10am, 2pm or 3pm closed hours) to work out if we don’t come back after we get off to train in a class.  This is our time to relax and de-stress (just like you do when you come here). While we’re all user-social and care deeply about each of you, please know that if it’s 5 or 10 minutes past the 9am or 1pm hour that we have just that hour (not 15 minutes before like you get, and only up to 15 minutes prior to the next hour) to train…and it’s hard to get it in and be social and answer all your questions once the class ends.  Sticky wicket right? Part of our jobs are to KNOW you all very well and we often participate in your lives beyond coaching.  So this is where you participate actively in your community as well and try to respect a few boundaries we allow our coaches.

If one of your coaches has the energy and the pleasure to jump into a class with you, ditto the above! If there’s something that can be dealt with by a blue shirted coach, please allow them to help you…especially if it’s dues, schedule, what load to use on the WOD….remember, we’re athletes too!

We try to help you out as much as we can but sometimes you may hear us say “why don’t you ask a coach that’s wearing blue.”


THURSDAY YOGA IS BACK!

Screen Shot 2017-10-29 at 7.30.20 PM

Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.

This class will be free to all Rebel Athletes.

You may bring a friend to any Thursday Yoga class for only $10. This yoga class is designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard and she will never assume you can fold yourself up like pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

We’re excited to re-establish this program we offered in years past. Bring on the mobility!

 

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH NIC‘S  TEAM WOD

SATURDAY, MARCH 10th
OPEN GYM & COACH JAIDA’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, MARCH 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PHIL‘S  TEAM WOD

SATURDAY, MARCH 24th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PAUL‘S  TEAM WOD

yesterday's results

Did Someone Say Handstand Walking Obstacle Course?!

Wednesday, February 21st, 2018

WEDNESDAY, FEBRUARY 21st 2018

IMG_9425.JPG

Strong Ass Women!

 

WOD
SKILL

I. Handstand Walk Obstacle Course &
Handstand Walking Drills Presented by Coach Jaida.

*Details at the box

METCON

II. FOR TIME:
5 – 4 – 3 – 2 – 1
Rope Climbs 
C&J
*Climbing in weight


RX+
Programming will be posted at CFR


STRENGTH BIAS
SWOD

WARM UP THOROUGHLY:
THIS IS FOR TIME. CHOOSE
LOADS WISELY
PC 6X5 @ 135/95 or 70% 1RM
whichever’s lower. Not from the
hang. 90 seconds rest between
rounds.

PR
X1@90%
X1@93%
X1@95%
XME@85%
3X10@70% (OK to PP if can’t
get to 10)

ACCESSORY

(same as 4/26)
3 rounds not for time:
Pullups: 70% of your max from
1/10 with same progression
8-10x Dips as hard as possible(
Rx= ring w/ 2” pause at deep dark
bottom of dip)

2×10 Vups or tuck up, then extend
knees (grab calves with hands)
and lower slowly (so up in a tuck,
down in a V)

Not tired? Do this: 3×10 GHD
situps

METCON

Nope.


NEWS & UPDATES

Screen Shot 2017-12-31 at 10.42.12 AMCROSSFIT OPEN IS COMING!

The Open is THIS WEEK.

Registration began January 11th. You can still register HERE until this Thursday.  Once you are registered, sign up on the mobile whiteboard to be judged.  This is very important!  Our coaches volunteer their time to judge – and it’s important we get you on the schedule as soon as possible so we know how many judges we need or if we need to add judges.

The first wod is announced Thursday and then every Thursday for the next four weeks.

This Friday night, 2/23, Jay Nickerbocker, professional photographer, has chosen Rebels to photograph on behalf of CrossFit HeadQuarters!  He’ll be on site Friday night during the 7pm judging hour.  Jay has likely photographed a local competition you may have attended or competed in, and has a nice gallery on his website of competitions including Wodapalooza.  

To see more of Jay’s work:

PARKING

When you’re popular, someone’s always going to complain! LOL – just kidding. Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of Frisella – adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


rebel runnersRebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


screen-shot-2017-01-05-at-6-37-20-pm

Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.


WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

Screen Shot 2017-11-05 at 11.40.55 AMCrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

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Rebel Runners – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!


screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!


screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram
Legends @ CrossFit Rebels on Instagram


screen-shot-2016-09-27-at-9-18-51-pm@CrossFitRebels
@RebelHealth


HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

Screen Shot 2016-06-24 at 8.37.25 AM

Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

Screen Shot 2016-06-24 at 8.39.07 AMScreen Shot 2016-06-24 at 8.40.01 AMyelp-review-logoFinally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

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yesterday's results

Jump, Swing & Push

Tuesday, February 20th, 2018

TUESDAY, FEBRUARY 20th 2018

IMG_9443.JPG

WOD
SWOD

I. Every :90 x7 sets:
1x PC+ 1x H.SQ CL + 1x FS
Climbing in weight.

METCON

II. FOR TIME:
150x DU
40x KBS 70/53
30x PJ 135/95
40x KBS
150x DU


RX+
Programming will be posted at CFR


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

Screen Shot 2017-12-31 at 10.42.12 AMCROSSFIT OPEN IS COMING!

The Open is THIS WEEK.

Registration began January 11th. You can still register HERE until this Thursday.  Once you are registered, sign up on the mobile whiteboard to be judged.  This is very important!  Our coaches volunteer their time to judge – and it’s important we get you on the schedule as soon as possible so we know how many judges we need or if we need to add judges.

The first wod is announced Thursday and then every Thursday for the next four weeks.

This Friday night, 2/23, Jay Nickerbocker, professional photographer, has chosen Rebels to photograph on behalf of CrossFit HeadQuarters!  He’ll be on site Friday night during the 7pm judging hour.  Jay has likely photographed a local competition you may have attended or competed in, and has a nice gallery on his website of competitions including Wodapalooza.  

To see more of Jay’s work:

PARTICIPATE IN THE WALK FOR WISHES EVENT – APRIL 2018

Screen Shot 2017-12-31 at 10.12.51 AMScreen Shot 2017-12-31 at 10.12.43 AMON SATURDAY, APRIL 28th @ 9am, Rebels will have a choice of not only the Team WOD at the box, but in true CrossFit style, join the Huff Family and fellow Rebels for the 2 mile Walk for Wishes at Water Works Park on Highland Ave in Tampa.  We will BUDDY CARRY the two miles.  Might take us longer….but I doubt it! So find a buddy and get signed up. Click the image below and it’ll take you to our page.

This chapter of Make a Wish grants wishes for children right here in our own community.  The wishes and diagnoses of the children may vary, but something unites each of them: the need to feel optimistic and to think about something greater than their next medical treatment.  We watched so many deserving families experience once-in-a-lifetime opportunities thanks to Make-a-Wish and we want to support this incredible organization.

These life-changing wishes are only possible because of supporters like us. A wish experience can truly change a child’s life, and so can we.

#TeamTheoForever

Screen Shot 2017-12-31 at 10.13.02 AMCF KIDS ROOM RULES

Because we have a CrossFit Kids Program, we have a special room they “hang out in” until their coach comes to get them for their class and releases them back into the room for their parents to pick them up.  We are lucky enough to have this secure and air conditioned space with tables for coloring or playing games or watching videos.  We do, however, also need to keep the parents informed that we have some rules for this room to keep the kids safe and secure.

  • No food or drink in this room please. Kids can have closed water bottles, but that’s it.
  • No running back and forth in and out of the room. Once in the Kids Room, please instruct your kiddos they must stay in there until you come and get them.
  • Please take your kids to the restroom before you or they train. Unfortunately due to some misuse, we can no longer allow the kids to go back and forth to through the RebelHealth room to the shower/restroom.
  • Children need to play politely together. No throwing toys, stools or anything in the Kids Room.
  • Parents need to ensure that they help their kids leave the room neat and tidy.
  • However odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDW SILLS.

Thank you for your cooperation!

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH NIC‘S  TEAM WOD

SATURDAY, MARCH 10th
OPEN GYM & COACH JAIDA’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, MARCH 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PHIL‘S  TEAM WOD

SATURDAY, MARCH 24th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PAUL‘S  TEAM WOD

yesterday's results

“Barbara”

Monday, February 19th, 2018

MONDAY, FEBRUARY 19th 2018

IMG_9404.JPG

Everybody Boat Pose!

ATHLETES: Need your help!

Yesterday we received an email from a neighbor about damage to an adjacent property (Mr. Frisella’s space). Please see detail below. If anyone knows anything, please let a Head/Lead Coach know.  In my opinion knowing the community, our integrity it such it’s offensive to me that our community is in question, however I told the neighbors I would put this out in case ANYONE KNEW ANYTHING.  Ed and I closed on Friday night and Ed was on site at 6am Saturday morning and we didn’t notice anything, but we also weren’t looking for anything.

Can you help us out? Sometime between Friday evening around 6pm to Saturday morning there was damage to the property next door to crossfit. The side entry door was crushed in at 2075 F1 from what appears to be from a vehicle, possibly a trailer hitch. The tenants of the building including the neighbor tenant of the unit have high suspicion the damage was from someone who attended one of the crossfit classes either Friday night or Saturday morning who may have backed into the door. We are looking for the person who was involved in this incident to step forward. A police report has been filed with the Clearwater Police and due to the extent of damage is considered a Felony. This case can be closed and no action taken if the matter is handled civilly. PLEASE ask your Friday evening/Saturday morning members that attended workouts 2/16-2/17 if they were involved or know who may have done the damage. 

WOD

METCON

“Barbara”
5RFT:
20x Pull-ups
30x Push-ups
40x Sit-ups
50x Squats

*Mandatory 3 min rest after each round

Comp to 5/1/17


RX+
Programming will be posted at CFR


STRENGTH BIAS
SWOD

BS
X1@90% (90% of training max, so
((1RM x .90)x.90)
X1@93%
X1@95%
XME@85%
3X10@75%

PSN
WARM UP THOROUGHLY: THIS
IS FOR TIME. CHOOSE LOADS
WISELY
PSn 6×5@ 135/95 or 70% of 1RM,
whichever’s lower.
Not from the hang. 90 sec rest
between rounds.

ACCESSORY

Do Metcon before this:
Time Permitting:
100x Situps – NFT, nonweighted
or
3×60” planks

METCON

3RFT:
15x BFB
15x S2O (ideally PJ!) 135/95


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

CONGRATS to Coaches Phil and Jenn who braved the Polar Bear Plunge to raise funds for Special Olympics. The anticipation of the cold in their faces is priceless!!

Screen Shot 2017-12-31 at 10.42.12 AM

CROSSFIT OPEN IS COMING!

The Open is THIS WEEK.

Registration began January 11th. You can still register HERE until this Thursday.  Once you are registered, sign up on the mobile whiteboard to be judged.  This is very important!  Our coaches volunteer their time to judge – and it’s important we get you on the schedule as soon as possible so we know how many judges we need or if we need to add judges.

The first wod is announced Thursday and then every Thursday for the next four weeks.

This Friday night, 2/23, Jay Nickerbocker, professional photographer, has chosen Rebels to photograph on behalf of CrossFit HeadQuarters!  He’ll be on site Friday night during the 7pm judging hour.  Jay has likely photographed a local competition you may have attended or competed in, and has a nice gallery on his website of competitions including Wodapalooza.  

To see more of Jay’s work:

Why Our Coaches Wear Blue

Here at Rebels, the easiest way to identify your coaches are by the blue shirts they’re wearing. You may not notice the block white or black “CROSSFIT REBELS” across the front or the “COACH” on the back but the blue is noticed by all our athletes every time you walk through our doors. That’s exactly what we want by wearing these shirts; for you guys to know WHO you can talk to regarding the WOD each day.

However, if you do see a known coach on the floor but note they’re not wearing the famous Rebels blue, it’s probably because they are warming up to work out or (in some cases) half way through their WOD! Your coaches get specific hours during our shifts (like the 10am, 2pm or 3pm closed hours) to work out if we don’t come back after we get off to train in a class.  This is our time to relax and de-stress (just like you do when you come here). While we’re all user-social and care deeply about each of you, please know that if it’s 5 or 10 minutes past the 9am or 1pm hour that we have just that hour (not 15 minutes before like you get, and only up to 15 minutes prior to the next hour) to train…and it’s hard to get it in and be social and answer all your questions once the class ends.  Sticky wicket right? Part of our jobs are to KNOW you all very well and we often participate in your lives beyond coaching.  So this is where you participate actively in your community as well and try to respect a few boundaries we allow our coaches.

If one of your coaches has the energy and the pleasure to jump into a class with you, ditto the above! If there’s something that can be dealt with by a blue shirted coach, please allow them to help you…especially if it’s dues, schedule, what load to use on the WOD….remember, we’re athletes too!

We try to help you out as much as we can but sometimes you may hear us say “why don’t you ask a coach that’s wearing blue.”


February is Heart Health Month

Heart disease is the leading cause of death for both men and women in the United States. The good news? It is also one of the most preventable. Making heart-healthy choices, knowing your family’s health history and the risk factors for heart disease, having regular check-ups, adopting a healthy eating lifestyle and engaging in moderate or more vigorous workouts at least three times a week, are all integral aspects of saving lives from this often silent killer.  FEBRUARY IS HEART HEALTH MONTH.  Make a difference in your community by spreading the word, encouraging those around you to commit to heart-healthy livestyles and by donating to The Heart Foundation. Found out more ways to prevent heart disease and more ways to help out here: https://www.theheartfoundation.org/heart-disease-facts/heart-awareness-month/

I-heart-my-heart

Rest, Netflix & Chill

Sunday, February 18th, 2018

SUNDAY, FEBRUARY 18th 2018

IMG_1158.JPG

REST DAY

 


NEWS & UPDATES

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH NIC‘S  TEAM WOD

SATURDAY, MARCH 10th
OPEN GYM & COACH JAIDA’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, MARCH 17th
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PHIL‘S  TEAM WOD

SATURDAY, MARCH 24th
OPEN GYM & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PAUL‘S  TEAM WOD

MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


rebel runners

Rebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


screen-shot-2017-01-05-at-6-37-20-pm

Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.


WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

Screen Shot 2017-11-05 at 11.40.55 AM

CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

screen-shot-2016-09-27-at-9-01-07-pm


screen-shot-2016-09-27-at-8-53-48-pm


Rebel Runners – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!


screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!


screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram
Legends @ CrossFit Rebels on Instagram


screen-shot-2016-09-27-at-9-18-51-pm

@CrossFitRebels
@RebelHealth


HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

Screen Shot 2016-06-24 at 8.37.25 AM

Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

Screen Shot 2016-06-24 at 8.39.07 AM

Screen Shot 2016-06-24 at 8.40.01 AM

yelp-review-logo

Finally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

Screen Shot 2016-06-24 at 8.42.03 AM

Open Gym & Team Wod

Saturday, February 17th, 2018

SATURDAY, FEBRUARY 17th 2018

IMG_8184.JPG

OPEN GYM & TEAM WOD

8AM Open Gym. Sorry No Yoga Today
9AM Coach JAIDA’S Team WOD


NEWS & UPDATES

Screen Shot 2017-03-23 at 3.15.13 PMSATURDAY YOGA

On Saturdays, Rebels offers Yoga at 8am as a part of your membership.

On Saturday’s you can bring friends/family to yoga for no extra charge (on Thursday nights during the regularly scheduled classes, yoga is $10.00 per person for visitors).

Yoga is provided by our Rebel Athlete Tiffany W.  Sign up on the schedule book for Saturday Yoga so we know who to expect.

Screen Shot 2017-12-31 at 10.42.12 AMCROSSFIT OPEN IS COMING!

The Open is right around the corner. Registration begins January 11th. You can register HERE.  The first wod is announced February 22nd. For 5 weeks you can compete against every registered Crossfitter in the world! See where you stand in our box or region or worldwide. There are certain skills and movements that are very likely to come up in the 5 Open Wods. Now is the time to hone your skills. Tighten up those butterfly pull-ups, work on double under efficiency. If open gym time isn’t enough or you have trouble focusing, personal training may be in order. Consider booking time with Paul or Phil. Athletes under 18 who are interested in competing may be interested in private training with Nicole. Private training is meant to augment your Crossfit classes, most of the skills can be achieved by doing the warm-ups every day and listening to coaches if they suggest scaling wods. If you find yourself wanting accelerated progress towards a specific skill or goal, private coaching will help.

Movements that have been in the Open over the past 6 years are listed here:

BARBELL BODYWEIGHT CARDIO
6x Sn/PSn 6x C2B Pullup 6x DU
6x Thruster 6x T2B 3x Row
6x Wall Ball 6x MU /Bar MU  
6x Cl/PC 5x Burpee/BFB  
5x DL 4x BJ  
2x C&J 2x HSPU  
2x PP 1x Push up  
1x Jk    
2x OH WL / DB WL    

Screen Shot 2017-12-31 at 10.43.20 AMPARKING

When you’re popular, someone’s always going to complain! LOL – just kidding. Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of Frisella – adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017yesterday's results

Mary Mixed In The Middle

Friday, February 16th, 2018

FRIDAY, FEBRUARY 16th 2018

Happy Birthday Heather A!

IMG_7725.JPG

This is Heather from behind 🙂

SKILL

Gymnastics Volume:
3 sets of 80% of your ME sets from 1/29/18
C2B  Pull Ups
Ring MU
Kipping HSPU
*If your max was < 3 do max vs 80%

METCON

5RFT
400m Run
4x P.SN 155/105
1 RD Mary*

*Mary=
5x HSPU
10x Pistols
15x Pull Up


RX+
SKILL/STRENGTH

Clean and Jerk
Build to a Heavy Single

METCON

Conditioning
AMRAP 10:
50 Lat. Burp over bar
100 Double Unders
30 Sq. Cl. Thr (115/80)


Gymnastic Conditioning

5 Rounds of a 1:00 Window:
15 GHD Sit-ups
Max Kip HSPU in time remaining
Rest :30 Seconds between rounds

Score= # of total hspu


STRENGTH BIAS
SWOD

DL
X3@70%
X3@80%
X3@90%
xME@80%
3×10@70%
Pistols-weighted
Hardest progression. No foot
behind leg – use high box with
training leg behind box if
necessary. Establish heaviest load
(e.g. 1RM / leg) then 10x
alternating climbing for 5 sets to
80% of that load.
Superset each set of pistols with

10x GHD situps. Work diligently
between these two movements for
5 rds.

ACCESSORY

3 rounds not for time:
HSPU: 75-80% (try 80%) of your
max from 1/12 done the same way.
2×10 ea arch rocks w/ PVC in hand,
hollow rocks with PVC in hand.

METCON

3 RFT
350M row
15x burpees


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

PARTICIPATE IN THE WALK FOR WISHES EVENT – APRIL 2018

Screen Shot 2017-12-31 at 10.12.51 AMScreen Shot 2017-12-31 at 10.12.43 AMON SATURDAY, APRIL 28th @ 9am, Rebels will have a choice of not only the Team WOD at the box, but in true CrossFit style, join the Huff Family and fellow Rebels for the 2 mile Walk for Wishes at Water Works Park on Highland Ave in Tampa.  We will BUDDY CARRY the two miles.  Might take us longer….but I doubt it! So find a buddy and get signed up. Click the image below and it’ll take you to our page.

This chapter of Make a Wish grants wishes for children right here in our own community.  The wishes and diagnoses of the children may vary, but something unites each of them: the need to feel optimistic and to think about something greater than their next medical treatment.  We watched so many deserving families experience once-in-a-lifetime opportunities thanks to Make-a-Wish and we want to support this incredible organization.

These life-changing wishes are only possible because of supporters like us. A wish experience can truly change a child’s life, and so can we.

#TeamTheoForever

Screen Shot 2017-12-31 at 10.13.02 AMTHE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 17th
OPEN GYM & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH NIC‘S  TEAM WOD

SATURDAY, MARCH 10th
OPEN GYM & COACH JAIDA’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, MARCH 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PHIL‘S  TEAM WOD

SATURDAY, MARCH 24th
OPEN GYM. YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PAUL‘S  TEAM WOD

yesterday's resultsWeds’ results:

Thursdays’ results:

Honoring “T”, Open Gym Or SWOD Option

Thursday, February 15th, 2018

THURSDAY, FEBRUARY 15th 2018

IMG_9224.JPG

SWOD

Strength Option:

JK 5x 3 from rack
Alt: 3x Rope Climbs

BP 7x 7
Alt: 3x wt’d Chin Ups

FINISHER: 
100x KBS 55/35
*Each time you break = 15x Push-Ups

METCON

METCON OPTION:

“T”
5 rounds for time of:
100-meter sprint
10x SQ CL Thruster 115/75
15x KBS 70/55
100-meter sprint
Rest 2 minutes between rounds

We do this WOD in honor of Marine Master Sgt. Aaron Torian, 36, of Paducah, Kentucky, died Feb. 15 2014, during combat operations in Helmand Province, Afghanistan. Torian was assigned to 2nd Marine Special Operations Battalion, Marine Special Operations Regiment, U.S. Marine Corps Forces Special Operations Command in Camp Lejeune, North Carolina, and was on his sixth deployment at the time of his death.

He started CrossFit training in 2006 and was one of the original members of CrossFit Wilmington in North Carolina. His favorite movements included cleans, thrusters, sprints and kettlebell swings.

He is survived by his wife, Jurley; and children, Elijah, Laura, Bella, and Avery.

                 Aaron “T” Torian

 


RX+
REST DAY


LEGENDS
METCON

100m Row
Rest 1 min
200m Row
Rest 1 min
300m Row
Rest 1 min
etc..
Until you reach 1000m then Row back down.


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

THURSDAY YOGA IS BACK!

Screen Shot 2017-10-29 at 7.30.20 PM

Tiffany W. of Wimtastic Wellness will be offering Yoga on Thursday nights at 7pm (during the 7pm WOD) for those of you who’d like a Thursday stretch after a hard first three days of the week.

This class will be free to all Rebel Athletes.

You may bring a friend to any Thursday Yoga class for only $10. This yoga class is designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard and she will never assume you can fold yourself up like pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

We’re excited to re-establish this program we offered in years past. Bring on the mobility!

MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


rebel runnersRebel Runners – Every Sunday, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting in downtown Safety Harbor to run, jog, walk….and
socialize. Call it active rest day. The kind of running…about 60-70% of max heart rate that borders on being ‘guhlt-producingly” slow, but also accomplishes the rover-style submaximal type of training we’d love to see you all do on a Rest Day!   If you’re interested, find us on Facebook or ask Coach Moana as she leads the group.


Screen Shot 2017-04-13 at 2.57.29 PMAlso, if you’d like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 


screen-shot-2017-01-05-at-6-33-54-pmRebels on Paleo  – Rebels on Paleo is a face book group established a LOOOONG time ago to provide dietary support, information and motivation for those trying to “clean things up”. The group is for Rebels only and our goal is: keep it clean, but be social and live a fun life.  Sometimes it’s super active, and sometimes you can tell everyone’s on a Dairy Queen binge…it’s fun…you should try it! Find us using the link in the title and ask to join. You can participate or just follow the strings.


screen-shot-2017-01-05-at-6-37-20-pm

Rebel Girls  – Just the ladies of CrossFit Rebels hanging out! Occasionally we coordinate an activity, some ladies are looking for partners for competitions, some looking
for equipment or clothing recommendations…it’s all there.  All women, all CrossFitters. Good forum if you need us.  Find us using the link in the title and ask to join.


WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 7 YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:

First, if you run your life from your inbox versus social media, sign up to the WOD in your inbox.  In the middle of our homepage, there’s a place to subscribe to the WOD and the other blogs via your inbox. Check it!

Screen Shot 2017-11-05 at 11.40.55 AMCrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

screen-shot-2016-09-27-at-9-01-07-pm


screen-shot-2016-09-27-at-8-53-48-pm


Rebel Runners – Sunday Running Group forum
Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!


screen-shot-2016-09-27-at-8-45-05-pmCrossFit Rebels Facebook Page – WODs, antics and brain food!
CrossFit Kids/Teens Facebook Page – You’ll be amazed what they can do!
RebelHealth Facebook Page – sometimes active Nutritional Guidance!
Legends @ CrossFit Rebels – our 65/70+ class rocks!


screen-shot-2016-09-27-at-8-51-48-pmCrossFit Rebels on Instagram
RebelHealth on Instagram
Legends @ CrossFit Rebels on Instagram


screen-shot-2016-09-27-at-9-18-51-pm@CrossFitRebels
@RebelHealth


HELP US BUILD REBELS, AND MAKE YOUR COMMUNITY FITTER IN THE PROCESS!

Your impressions and confidence in us, conveyed to your friends and family are how we’ve grown over the past 6 years. It’s the “true” CrossFit way. Not Groupons or big marketing budgets.  Our strength is in our community and your strength (and fitness) is what sells CrossFit!

Screen Shot 2016-06-24 at 8.37.25 AM

Most people will be more likely to try something that others have said works or is a good product or service. Help us out!

Screen Shot 2016-06-24 at 8.39.07 AMScreen Shot 2016-06-24 at 8.40.01 AMyelp-review-logoFinally, want if you’re already a Rebel or have been in the past and want to tell your story to others who may visit our website, send us an email with your story or testimonial. We love the feedback and both the coaches and potential new athletes would love to hear how CF Rebels has changed your life for the better! Email us your story!

Screen Shot 2016-06-24 at 8.42.03 AM

yesterday's results

Fight Gone Bad

Wednesday, February 14th, 2018

WEDNESDAY, FEBRUARY 14th 2018

Happy Birthday Tim A!

And Happy Valentines Day From Rebels! 

IMG_9371.JPG

SKILL/SWOD

II. BUILD TO HEAVIEST:
THR x1
15mins to est.
*From floor

METCON

Fight Gone Bad
3 Rds of 6 – 1 min stations for total reps:

1. WB 20/14-10
2. SDLHP 75/55
3. BJ 20/16
4. PP 75/55
5. Cal Row
6. Rest

Comp to 8/30/17

In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

The origin story of “Fight Gone Bad” is now a thing of CrossFit legend. When world-renowned UFC fighter B.J. Penn went to CrossFit founder Greg Glassman looking for a workout that would mimic the trials of a bout in the Octagon, Glassman devised a devastating test: three five-minute rounds containing high- power compound exercises meant to work every muscle in the body and re-create the intensity of a real mixed martial arts battle.

When Penn was lying on the floor trying to catch his breath after the brutal workout, Glassman asked whether the new circuit felt anything like a fight. “It’s like a fight gone bad,” Penn replied, supplying the name for one of CrossFit’s most challenging—and notorious—workouts.

What makes Fight Gone Bad so…bad? Just like an MMA fight, the clock runs for five minutes each round with no stopping during those five minutes. At the top of every minute, you immediately move to a new exercise: wall-ball shots (20 pounds to a 10-foot target) are followed by sumo-deadlift high pulls (75 pounds), box jumps (20 inches), push presses (75 pounds), and rowing. Athletes have only one minute of rest between rounds. During each exercise, you’ll wonder how 60 seconds could seem so endless; during the rest phase, you’ll wonder how 60 seconds could be so short.

Each rep of the first four exercises counts as a point, and the rowing score is measured in calories (easily tracked on any Concept2 rower. Count your reps and add all the rounds up for your final score. Two-time CrossFit Games champion Rich Froning has scored just over 500 on Fight Gone Bad (or FGB, for short), and men’s scores over 400 are considered very good. Step in the ring, record your score, and then try Fight Gone Bad again after a few months to see if your fitness has improved.

(muscle & fitness magazine article)


RX+
SKILL/STRENGTH

Overhead Squat
Build to a Heavy Set of 10 reps


METCON

Barbell Conditioning
For Time:
30 P.Sn (155/105)


Conditioning

AMRAP 18:
18 Cal Bike
15 WB (20/14)
12 Db Snatch (50/35)
9 T2B


STRENGTH BIAS
SWOD

PC
HPC*
5×3@75%
*Don’t drop bar. Bring to hang for
second and third reps. Rest
between sets.

PR
X3@70%
X3@80%
X3@90% (Tough! ok x2)
XME@60%
3X10@65% (OK to PP if can’t get
to 10)

ACCESSORY

3 rounds not for time:
Pullups: 75-80% (try 80%) of your
max from 1/10 done the same way.
Rest briefly
8-10x Dips as hard as possible( Rx=
ring w/ 2” pause at deep dark bottom
of dip)
3×10 GHD situps and Hip Ext.

METCON

For time:
50x alt KB Snatch 55/35


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

Speaking of Valentines Day,

February is Heart Health Month

Heart disease is the leading cause of death for both men and women in the United States. The good news? It is also one of the most preventable. Making heart-healthy choices, knowing your family’s health history and the risk factors for heart disease, having regular check-ups, adopting a healthy eating lifestyle and engaging in moderate or more vigorous workouts at least three times a week, are all integral aspects of saving lives from this often silent killer.  FEBRUARY IS HEART HEALTH MONTH.  Make a difference in your community by spreading the word, encouraging those around you to commit to heart-healthy livestyles and by donating to The Heart Foundation. Found out more ways to prevent heart disease and more ways to help out here: https://www.theheartfoundation.org/heart-disease-facts/heart-awareness-month/

I-heart-my-heart

WOD NANNIES!

Screenshot 2017-12-15 11.57.23

ATTENTION! CHILD CARE IS A GO FOR JANUARY! 
Our first day was Jan. 3rd and it was a HUGE SUCCESS!! 

Approved CFR female parents and volunteers will be actively supervising. Active supervision for ages 4 and under. If your child is older and requires basic supervision you may use the service. There is a child capacity of 5-6 toddlers.

Days Offered: Mondays, Wednesdays, and Fridays.

Times Offered: 9 A.M. & 5 P.M. **This is a 1 hour service so please be ready to get your children promptly at the end of the hour. **

You MUST have your kids scheduled– THIS IS MANDATORY. You can find this new schedule book next to the regular schedule on the Coaches desk. PLEASE text the CFR line if you need to add your kids for the upcoming week.

Rules to know beforehand:

  • No food allowed. WATER is allowed in a sealed cup.
  • We prefer activities such as books, puzzles, toys instead of digital devices.
  • Prompt pickup
  • Proper clothing and shoes
  • If you are signed up and you cannot make it, PLEASE TEXT THE BOX PHONE so if your child is the only one being attended to we can send the babysitter home 😉

If you are interested in volunteering, please also add your name to the list at the box (a coach can show you where).  This will be completely volunteer and/or co-op based. We feel this is the only way we can grow it and make it work for both the parents and the child care providers.   We already have a few volunteers but prefer to have as many as we can so that we can provide backup and not have to cancel a child care class due to a call off.

For questions please email Coach Nic: Nicole@crossfitrebels.com OR Coach Trish: Pmtr12056@gmail.com


THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, February 24th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, FEBRUARY 17th
OPEN GYM & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, FEBRUARY 24th
OPEN GYM, YOGA & COACH PAUL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH PAUL’S  TEAM WOD

SATURDAY, MARCH 3rd
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF.
9:00am – COACH NIC‘S  TEAM WOD

SATURDAY, MARCH 10th
OPEN GYM & COACH JAIDA’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM. SORRY NO YOGA TODAY.
9:00am – COACH JAIDA‘S  TEAM WOD

SATURDAY, MARCH 17th
OPEN GYM, YOGA & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PHIL‘S  TEAM WOD

SATURDAY, MARCH 24th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM OR YOGA WITH TIFF
9:00am – COACH PAUL‘S  TEAM WOD

PALEO STORE

We call our buckets and bags of primal-ish treats, bags of protein powder, and the water cooler the “Paleo Store”. The name stuck a long time ago so why change it.

New in the “store” currently is Kill Cliff “Endure“.  While marketed as post workout carbs, the slow release can actually benefit you as a pre and intra WOD supplement as well. It provides electrolytes including sodium, which is often missing in an sports performance drinks.  The slower energy release due to the addition of fructose to the glucose molecules will provider energy over a longer period of time.

One bottle contains 26 grams of carbohydrate, 24 of them in the form a useable sugar for training/recovery.  They are selling for $3.00 per bottle, just like Kill Cliff.  Try it out and let us know what you think. If the response if good, we may continue to sell it.

IMG_4033 

yesterday's results

Are You “Open” Ready?

Tuesday, February 13th, 2018

TUESDAY, FEBRUARY 13th 2018

Happy Birthday Jenna G & Summer!

IMG_2646.JPG


METCON

I. “Open Test”
20’AMRAP:

50 x WB 20/14-10
50 x DU
40 x BJ 24/20
40 x T2B
30 x C2B 
30 x Burpees
20 x CL  145/100*
20 x Jerks  145/100*
10 x SN  145/100*
10 x Ring MU
*Fastest way

Comp to 8/16/17

II. 12’AMRAP
50′ OH DUMBBELL WL 50/35
10x Dumbbell Burpee 50/35

Comp to 2/14/17


RX+
SKILL/STRENGTH

Strict Handstand Push-ups 
Alt OTMx 8
Odd – 50 DU
Even– :30 Sec Max Strict HSPU

Push Press
5 Sets of 3

Midline
Not For Time:
27-21-15-9
GHD Sit-Ups
BB Good Morning 45/35


METCON

Conditioning
For Time:
50/35 Calorie Row
40 KBS (70/53)
30 PJ (135/95)
40 KBS (70/53)
50/35 Calorie 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

PARTICIPATE IN THE WALK FOR WISHES EVENT – APRIL 2018

Screen Shot 2017-12-31 at 10.12.51 AMScreen Shot 2017-12-31 at 10.12.43 AMON SATURDAY, APRIL 28th @ 9am, Rebels will have a choice of not only the Team WOD at the box, but in true CrossFit style, join the Huff Family and fellow Rebels for the 2 mile Walk for Wishes at Water Works Park on Highland Ave in Tampa.  We will BUDDY CARRY the two miles.  Might take us longer….but I doubt it! So find a buddy and get signed up. Click the image below and it’ll take you to our page.

This chapter of Make a Wish grants wishes for children right here in our own community.  The wishes and diagnoses of the children may vary, but something unites each of them: the need to feel optimistic and to think about something greater than their next medical treatment.  We watched so many deserving families experience once-in-a-lifetime opportunities thanks to Make-a-Wish and we want to support this incredible organization.

These life-changing wishes are only possible because of supporters like us. A wish experience can truly change a child’s life, and so can we.

#TeamTheoForever

Screen Shot 2017-12-31 at 10.13.02 AMPARKING

When you’re popular, someone’s always going to complain! LOL – just kidding. Our neighbors are very tolerant of our activities on Sunnydale and beyond. Yes, occasionally our athletes have WOD Brain and run in the middle of the street. Occasionally we swing wide out of the parking lot and forget to see if there are cars coming. Yes, we’re not perfect. Some of our neighbors have taken more aggressive stands to prevent us from parking where we don’t belong. There are three “don’t do’s”

  1. Don’t park in the spots across (north side of) the street where Mega Seating is now in business. They have a towing contract and threatened to use it.
  2. Don’t park in the spots in front of Frisella – adjacent/west-most building  – so facing south, directly across from Mega Seating. West facing parking against that building is OK.
  3. NEW: Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company (new sign up, you’ll note)

PARKING AT REBELS-UPDATED 11012017Go365_LP_Reg_Logo_290x232DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on how to register Rebels as a provider and earn points for training.