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Crossfit

“ARNIE”

Wednesday, September 20th, 2017

Wednesday, September 20, 2017

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WOD
METCON

We do this Hero WOD today in honor of Arnaldo (Arnie) Quinones…
Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Buy in:  800M Run w/ KB used for WOD, right into…

Arnie

With a single 2 pood kettlebell (70/55)
21x Turkish get-ups**, Right arm
50x KB Swings*
21x Overhead squats, Left arm
50x KB Swings
21x Overhead squats, Right arm
50x KB Swings
21 Turkish get-ups, Left arm

*Dumbbells can be used in place of KB’s should we run short…and yes, they can be swung just like a KB.
**Due to the volume and the load today, the hip bridge will be de-emphasized (as you know we like that part of the movement!). The video demo is a great one to get you through this WOD.
–ELITE times on this WOD posted on HQ were 25 + minutes without the 800M buy in.
–Buy in is timed as a part of this WOD


RX+
SKILL/STRENGTH

Power Snatch
(70%/2)3

Snatch Pull
(90%/2)3

Back Squat
(75%/2)4


METCON

Conditioning
AMRAP 8:
10 Toes to Bar
10 Burpees


STRENGTH BIAS

1 x 20x BS (5 RM – 80#)

1RM HPSn

ME Strict UB Ring Dips

Time permitting:
“Annie” w/ 7 min cap
50-40-30-20-10
DU
Situps (feet secured)


PHIL DOGANIERO 1/2 MARATHON- 11/11/17
AEROBIC CONDITIONING

This ween entails you accomplishing the following. You can use Open Gym on Thursday. We recommend you not run back to back days.

“Week 7”
3x1600m sprints, 1:1 rest
5 mile Tempo
10 mile LSD

or

6 mile Tempo
10mi LSD


NEWS & UPDATES

CF 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 WINDOW SILLS.

Thank you for your cooperation!

yesterday's results

Fran-tastic Tuesday!

Tuesday, September 19th, 2017

Tuesday, September 19, 2017

Happy Birthday Thor!

I think by now, most of us are returning to normal. Having spent a long last week without power, food, water, air…or with kids with cabin fever…we knew many of you needed to train so we did our best last week without power to keep the doors open and give you an outlet to blow off some steam.

But now, returning to normal, we need to give thanks that we didn’t suffer a direct hit nor the wrath of a hurricane at a category 3 or 4 level. We need to give thanks for family and friends who were offered shelter to those who evacuated, offered food and supplies to those in need, and offered clean up help to those with damage.

We have several of our athletes who are off to other areas of Florida providing help…Mercy is in Colliers County (actually for the last almost two weeks) and Meg W hit the pavement and drove supplies to South Florida/The Keys.  George T has obviously been working tirelessly with Duke Energy to restore power (we haven’t seen him in over a week ;(.  We’re proud of our community for their help, support and strength through this storm. We’re all stronger after the storm! #RebelStrong

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WOD
CONDITIONING

GOAL: Choose a sustainable option for each of the 6 minutes. Balance what you know of your fitness from strength to skill to stamina. Fitness goal: build volume, steady sustainable effort, not maxed out. These are elite numbers, but the duration an sets are low (3×50 DU and 3×15 pushups..but with time constraints…choose wisely). There’s no shame in scaling…it’s preferred so you stick to a set.

EMOM X 6 MIN
Odd:  50x DU
Even: 15x Pushups (military style: hands by pecs, elbows pointing backwards; THIS is not acceptable today)

EMOM x 6 MIN
Odd: 15x Burpees
Even: 15x T2B

METCON

“Fran”
For time:
21-15-9
Thruster 95/65
Pull ups or Pull ups

Compare to: 6/12/17
Cap: 10 minutes

 


RX+
STRENGTH

Gymnastics Conditioning
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
9 Strict HSPU
rest :15
6 Strict HSPU


METCON

Conditioning
For Time:
80 Double Unders
80 Air Squats
800 Meter Run
400 Meter Sandbag Run (45/35)
40 Kettlebell Swings (70/53)
30/20 Calorie Assault Bike


NO STRENGTH BIAS PROGRAMMING TODAY


PHIL DOGANIERO 1/2 MARATHON- 11/11/17
AEROBIC CONDITIONING

This ween entails you accomplishing the following. You can use Open Gym on Thursday. We recommend you not run back to back days.

“Week 7”
3x1600m sprints, 1:1 rest
5 mile Tempo
10 mile LSD

or

6 mile Tempo
10mi LSD

 


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

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.

yesterday's results

Snatch All Day!

Monday, September 18th, 2017

Monday, September 18th, 2017

**Matt Mitchell…based on WOD(s) today, we fully expect you to be present!

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WOD
SKILL & STRENGTH

Every :90 for 8 minutes
1x Snatch Balance @ 65-70% of 1 RM Snatch (8/7/2017)

Every :90 for 8 minutes
1x Hang Snatch (same load as above)

Goals: Speed and confidence under the bar.

METCON

CrossFit Games 2012 Open Workout “12.2”

Proceed through the sequence below completing as many reps as possible in 10 minutes of:

30x Snatch* 75/45
30x Snatch 135/75
30x Snatch 165/100
AMRAP Snatch 210/120

Masters loads posted at box; same as Open 12.2
*All snatches in this WOD are “fastest way possible”, so from the deck, into a power or full snatch: your choice.

 


RX+
METCON

“Always Remembered”
Teams of 2:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”

1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press

 

INDIVIDUAL OPTION:
FOR TIME:
1000M ROW
2Rds:
9x Rope Climbs
11x Bear Complexes
1500M ROW

 


STRENGTH BIAS – DAY 1

Please get with a coach when you arrive so you know where to set up. We run three to four lines of programming (including Kids) and we need to manage the fitness chaos carefully for safety reasons!

Back Squat 5 RM

ME Strict UB Pull ups (*cannot come off of the bar)

Time Permitting:
4 min Bike or Row for ME calories


PHIL DOGANIERO 1/2 MARATHON- 11/11/17
AEROBIC CONDITIONING

This ween entails you accomplishing the following. You can use Open Gym on Thursday. We recommend you not run back to back days.

“Week 7”
3x1600m sprints, 1:1 rest
5 mile Tempo
10 mile LSD

or

6 mile Tempo
10mi LSD


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

BRING A FRIEND WOD

The next one is: SATURDAY, SEPTEMBER 23rd.
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! 😉

SATURDAY, SEPTEMBER 23RD
OPEN GYM, YOGA & COACH JAIDA’S TEAM “BRING A FRIEND” WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH JAIDA’S Team BRING A FRIEND WOD
*ALSO at 9:00am – PBJ Run

SATURDAY, SEPTEMBER 30th
REBEL THROWDOWN 8AM TO 3PM
NO OPEN GYM, YOGA OR TEAM WOD

SUNDAY, OCTOBER 1st
SPECIAL SUNDAY TEAM WOD

9:00am – RISE AND SHINE! SUNDAY TEAM WOD

SATURDAY, OCTOBER 7th
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH NICOLE’S TEAM WOD

SATURDAY, OCTOBER 14th
OPEN GYM, YOGA & COACH JAIDA’S TEAM BARBELLS FOR BOOBS WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S BARBELLS FOR BOOBS WOD
DON YOUR PINK IN SUPPORT OF BREAST CANCER AWARENESS MONTH

SATURDAY, OCTOBER 21st
OPEN GYM, YOGA & COACH PHIL’S BRING A FRIEND TEAM WOD
#BETHEGOOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIL’S BRING A FRIEND  Team WOD in honor of our buddy, Theo. 

SATURDAY, OCTOBER 28th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH PAUL’S TEAM WOD

REST DAY

Sunday, September 17th, 2017

SUNDAY, September 17th 2017

Happy Birthday Rob Bradshaw!

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3, 2, 1… REST!

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

It’s your last day to get your runs in for the week folks!

4 x 800m runs (egual rest)
4 mile tempo

-or-

8 mile run
4 mile tempo


NEWS & UPDATES

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!

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

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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!

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COACH PHIL’S SATURDAY WOD

Saturday, September 16th, 2017

SATURDAY, September 16th 2017

Happy Birthday Monica Z & Coach Haylee!

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Today is Coach Phil’s Saturday!
8am Open Gym OR Yoga with Julie K
9am Team WOD
10:30am– Today we are hosting a special Legends Bring-A-Friend introduction and WOD! There is no charge and we can work with just about anyone! Recommended age of participants is 65+. We’ll start after our regular team wod. Please sign up in the schedule for you and your friend/auntie/parent!

PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

4 x 800m runs (egual rest)
4 mile tempo
8 mile LSD

-or-

9 mile run
5 mile tempo


NEWS & UPDATES

REBEL THROWDOWN: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

 

BARBELL TABATA

Friday, September 15th, 2017

FRIDAY, September 15th 2017

Happy Birthday Arlene, Ashley K, Jimmy K & Coach Nic!

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WOD
METCON

BB TABATA
2 Rds: 1 Min rest after full round

1/2 Tabata DL 135/95
10′ Hold at top of DL
30′ rest

1/2 Tabata HPC
10′ Hold in the Front rack
30′ rest

1/2 Tabata PJ
10′ Hold OH
30′ rest

1/2 Tabata BS
10′ Hold in bottom of sq
1 Min rest at end of round 1

*1/2 Tabata is 4 rounds of :20 work, :10 rest

 


RX+
SKILL/STRENGTH

Clean & Jerk
60%/2
70%/2
75%/2
80%/2
85%/1

Clean Grip Dead Lift
(90%/5)5
3 second pause in power position

Front Squat

(75%/5)5


METCON

Conditioning 
For Time:
21-15-9
Squat Snatch (95/65)
Chest to Bar Pull-ups


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 6! You have:

4×800 Sprints (equal rest)
4mi Tempo
8mi LSD

-or-

5mi Tempo
9mi LSD

Image-22681_20150808PHIL DOGANIERO 3-Bridge Half Marathon

“Endurance” has never been a mainstay in our programming. Meaning, we choose to gain our endurance from the longer WODs, the long run once every 10+ days and our high intensity interval training that carries over into the long running. We believe that simply running without strength and the high intensity actually isn’t good for the body. However, occasionally we spike our endurance training to mix things up. This is one of those times. Our training program starts August 7th. All the details are HERE

The inaugural Phil Doganiero 3 Bridge Half Marathon, 5K, and 1 mile fun walk will take place on Saturday, November 11, 2017 at Coachman Park, Clearwater Florida. The predecessor for the 3 Bridge Race was 2016’s successful Sports Fan 5K presented by Simpson Air, which brought out 265 runners and walkers in the community.

The torch is now being passed on to the 3 Bridge Race. The proceeds from the race will help further the Clearwater For Youth mission that no child will be denied the ability to play in a sports program because of financial concerns.

Whether you ran with us in 2016 or are running with us for the first time, this is your chance to be a part of a worthy cause!

About Phil Doganiero:
Phil “Juice” Doganiero was born Feb. 24, 1957 in Brooklyn, New York to the late Philip and Catherine Doganiero.  With luck on its side, Clearwater would never be the same for in 1971 his family moved to Clearwater where Phil attended Oak Grove Middle School and while at Clearwater High School (CHS) he was highly regarded for his contributions to the varsity football team receiving a Varsity Letterman all 4 years.  Phil went onto receive his B.A. in Business from Florida State University in 1979.  As an original CFY Board of Trustees member Phil was recognized as the 1996 Frederick E. Fisher Humanitarian of the Year for his commitment to Clearwater For Youth and his love and support of local youth athletics.  An avid sportsman and tri-athlete, Phil knew how to motivate and be a driving force for not only himself, but everyone around him.  He competed at the highest level in international acclaimed events like the 1997 Iron Man Triathlon in Hawaii.  Off the field, Phil was known for his business acumen and fairness. He built several companies from the ground up, including National Data Products, Inc. (NDP) which he founded in 1982 and merged with Dataflex, a national publicly traded powerhouse, in 1997.  Another milestone would be achieved in 1999, when he led a small group of angel investors into a promising new concept known as PODS which went onto become an international moving and storage titan.

Today, we marvel at how his life transcended the generational gap inspiring both peers and youth alike with the spirit of generosity, distinction & ethics which is arguably his crowning achievement.  For this achievement, the 3 Bridge Race was created and named in his honor.  This race serves not as a memorial to Phil but a celebration of his lasting legacy, one full of generosity, love and family.

From everyone at CFY, we’d like to say thank you Phil, we are forever grateful for the lasting impact you made on this community.  For helping make this race possible, we’d also like to thank his high school sweetheart of 41 years, Dawn; his son, William Blake; his daughter-in-law, Stephanie; and his grandchildren.

Most people never run far enough on their first wind to find out they’ve got a second.
~William James

More Information, including registration is here!


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

DID YOU KNOW YOU CAN TRAIN FOR FREE?
OR AT HALF YOUR NORMAL MEMBERSHIP RATE? 

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CFR has always had a referral policy in place. If you refer someone to us and they join, you receive a 50% credit on your monthly dues the following month. It’s the ONLY way we market, other than the Test Drive which is an hour of donated time introducing potential Rebels to CrossFit.  CrossFit is so hard to describe – hard to put into ads, and hard to explain because there are so many facets: strength, metabolic conditioning, skills, community….SO HARD!

BRING A FRIEND WOD!  

Why? Well, it’s the only way we market our business. Years (like YEARS!) ago we attended a CrossFit Affiliate Meeting where Coach Glassman spoke. Smart man! Like….well…CrossFit is where it is because of him and his vision.  While he focused on a myriad of things, one of his focuses was growing the affiliate businesses using word of mouth and internal referrals – specifically because CrossFit is SO HARD TO DESCRIBE! It’s Olympic Lifting. And Power Lifting. And Gymnastics. And some single-style cardio.  Includes old-style conditioning…but with new-style formats.  Tell someone that and you’ll get the deer in the headlights/not interested stare.  But if a friend brags about it – calling it fun, interesting, effective and challenging, then it’s more likely that friend might be interested in trying CrossFit or joining it.  We prefer to use this strategy versus short selling our box, our coaches and our community with deep discounts or Groupons that only serve to lessen the quality of the onramp and “sticker-shock” the athlete once their first full month comes into play. We invest a lot in our coaches, our box, and want to pass that quality on to our community and friends!

BRING A FRIEND WOD

The next one is: SATURDAY, SEPTEMBER 23rd.
Save the date! Bring your friends!
Also, for the first time we’re hosting a Legends (65+) Bring a Friend WOD on SATURDAY, SEPTEMBER 16th @ 10:30am
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, SEPTEMBER 16TH
OPEN GYM, YOGA & COACH PHIL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIL’S BRING A FRIEND  Team WOD
10:30am – LEGENDS BRING A FRIEND WOD*
*If you know anyone over the age of 65 and not ready for the full on CrossFit Program, bring them to us! Let us help them regain their strength, mobility, confidence, and spark…not to mention improve their bone density, prevent falls and decrease their risk for metabolic disease!

SATURDAY, SEPTEMBER 23RD
OPEN GYM, YOGA & COACH JAIDA’S TEAM “BRING A FRIEND” WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH JAIDA’S Team BRING A FRIEND WOD
*ALSO at 9:00am – PBJ Run

SATURDAY, SEPTEMBER 30th
REBEL THROWDOWN ALL DAY!!
NO 8AM OPEN GYM/YOGA OR 9AM TEAM WOD

yesterday's results

“OPEN GYM” or NFT Linda

Thursday, September 14th, 2017

THURSDAY, September 14th 2017

Happy Birthday Darcy E!

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OPEN GYM OR

WOD
STRENGTH

 

“NFT” ” Linda”

10-9-8-7-6-5-4-3-2-1 reps for time of:
1 1/2 body-weight deadlift
Body-weight bench press
3/4 body-weight squat clean

Set up three bars according to BW or scaling options (also in accordance with these general %’s) and have at it!
Linda is usually done “for time”. We’re using her as “slow strength” today .You choose your pace.

 


RX+
REST DAY


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Today is open gym! Perfect day to get your runs in!

WEEK 6:

4 x 800m runs (egual rest)
4 mile tempo
9 mile LSD

-or-

9 mile LSD
5 mile tempo


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

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

MORE WAYS TO FIND SUPPORT AT REBELS

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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 or the Davii (Justin and Wife…we mean Steph) as they lead 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.

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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.

yesterday's results

“EVA”

Wednesday, September 13th, 2017

WEDNESDAY, September 13th 2017
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WOD
METCON

“EVA”
5 RFT:
800m Run
30 x KBS 70/45
30 x Pull ups

Compare to:
1/14/15
6/11/14
4/13/16

Cap: 60 Min.

Clock starts at H:00 for each RX Heat. If you are scaling, you’ll warm up and got at H:15.

Eva is a Benchmark Girl. Learn more about CrossFit’s Benchmark Girls HERE and HERE.  They’re a cornerstone of CrossFit!  So many athletes who become RX struggle to measure their increases in fitness. 1RM’s, and the Benchmark Girls are two solid ways to measure that. Having said that, we do Eva twice a year: once in the winter, and once in the spring/summer. 3…2…1…GO!


RX+
SKILL/STRENGTH

Push Press
(75%/5)2
(80%/3)2


Jerk from Rack

65%/2
70%/2
75%/2
80%/2
(85%/1)2


Romanian Deadlift

60%/5
65%/5
(70%/5)3
Percentages are off Back Squat 1RM

METCON

Conditioning
AMRAP 5:
50 Wall Ball Buy-In
12 Deadlifts (185/135)
12 Bar Facing Burpees
[Rest 5:00]
AMRAP 5:
35 Wall Ball Buy-In
9 Deadlifts (225/155)
9 Bar Facing Burpees
[Rest 5:00]
AMRAP 5:
20 Wall Ball Buy-In
6 Deadlifts (275/185)
6 Bar Facing Burpees


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 6! You have:

4×800 Sprints (equal rest)
4mi Tempo
8mi LSD

-or-

5mi Tempo
9mi LSD


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

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:
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)
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 – Sunday Running Group forum

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@CrossFitRebels
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9/11 Memorial WOD

Tuesday, September 12th, 2017

TUESDAY, September 12th 2017

 

911rememberance

Happy Birthday MK! We miss you, girl!

Hurricane Irma: If there are any Rebels in need of help after Hurricane Irma, please speak with a Head Coach about it and let us pool our resources and surrpport you community!

WOD
METCON

A day late due to Hurricane closures, we remember the victims and survivors of 9/11/2001…16 years ago.

“Always Remembered”
Teams of 2 [Team of 3 Option]
(1 athlete works at a time) 

For Time:
2001 Meter Run “Buy-In” (10 x 200m Sprints)* (change from original – relay style with partner), then
4 rounds:
9 Rope Climbs
11 Bear Complexes* (135/95)
2977 Meter Row “Cash-Out” 

2001 -year
4 – Number of planes
9 – month
11 – day
2977 – number of lives lost

*Bear Complex is 1 set of the following sequence:
PC+FS+S2OH+BS+BTN S2OH


RX+
METCON

Gymnastics Conditioning

15 Strict Handstand Push-ups
rest 1 min
12 Strict Handstand Push-ups
rest :45
9 Strict Handstand Push-ups
rest :30
6 Strict Handstand Push-ups
rest :15
6 Strict Handstand Push-ups

 

Conditioning 
Every 3:00 for 7 Rounds:
400 Meter Run
12 Toes to Bar


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

4 x 800m runs (egual rest)
4 mile tempo
8 mile LSD

-or-

4 mile tempo
9 mile LSD

Remember, you owe your runs today, Thursday or Sunday!


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

YOGA!

Yoga is offered at Rebels for FREE on Saturdays and as a part of your membership. Please feel free to bring a friend to any Yoga Class.  We love exposing people to the box, even if they’re not lifting heavy barbells, they’re in a space where we are and they will recognize our believe if strength, endurance, AND flexibility.

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Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Sept 30
Nov 11
Dec 2

 

BOX CLOSED DUE TO HURRICANE IRMA

Monday, September 11th, 2017

MONDAY, September 11th 2017

Happy Birthday Jenae!

REBELS WILL BE CLOSED TODAY DUE TO HURRICANE IRMA.

We realize the storm will pass by midday, however in order to let our coaches return to their ones and assess any damage, we’re remaining closed for the day.

We’ll resume normal hours of operation on Tuesday 9/12.