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Workout of the Day

“YOU WON’T BE FRIENDS AFTER THIS”

Saturday, August 19th, 2017

SATURDAY, August 19th 2017

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It’s Coach Phil’s Bring a Friend WOD!
8am- open gym/yoga with Julie K
9am- team WOD*

*Today’s WOD will be tailored specifically for your “bring a friends” for their safety. Our more seasoned athletes will be allowed to do the more advanced movements 🙂  


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

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

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: TBD!
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! 😉

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 (link to group in the name) 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.

“3.3.3”

Friday, August 18th, 2017

FRIDAY, August 18th 2017

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WOD
SKILL/SWOD

5RDS:
3 x FS @ 85% of 1rm
20” L-sit
5 x chin-ups

METCON

“3.3.3”

FOR TIME:
75 x OHS 135/95

3 x 3 minute rounds:
2 x rope climb
7/5 cal assault bike
ME OHS 135/95
(3 min rest)

*If you reach 75 x OHS, call time! If not, you get a score of total reps.


RX+
SKILL/STRENGTH

Clean and Jerk
70%/2
75%/2
80%/2
85%/1
90%/1
95%/1

 

Clean Pull
(110%/2)4

 

Front Squat
(85%/4)5

 

METCON

Conditioning

3 RFT:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

 

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

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

REMINDER ABOUT ARRIVAL TIME
Please remember that within our Box Rules, we state “please don’t arrive more than 15 minutes prior to your class”. This is for several reasons:

  1. For the 6am, 11am and 4pm classes, that’s what time we open the doors.
  2. We want (the coaches want) to be committed to the class at hand until top of the hour. Arriving super early for class can be a distraction to the coaches.
  3. The class “in play” has run of the gym for that hour. When you arrive too early, step INTO their WOD, walk OVER their bars, get in their way of the pull up bar because you need to mobilize….sorry, just not cool.
  4. Frankly, if you arrive 15 minute prior to class, considering that warm up time is included in our class hour, you have PLENTY of time to warm up and get your mobility in. This question has arose recently. For those of you who show up 15 minutes early to complete the warm up, and then at top of the hour are asking a coach what to do, they’ll instruct you to DO IT AGAIN. You have time from the top of the hour to when we pull you together at the whiteboard to get the warm up done (if you’re not dawdling).  If you come early, it’s to mobilize or because your body needs a little more warm up time – NOT TO START THE POSTED WARM UP EARLY.
    • If you need more time to mobilize than quarter till the top of the hour PLUS time until the call to the whiteboard, then park your car, and run the street versus wasting time on the rower to get your core body temperature up. All of the coaches know this and have been instructed to address it, versus continue to let some of you slip in earlier and earlier.
    • Also, if you do arrive 15mins early, please do not pull a coach off the floor to ask them about the WOD or the warm up. Rember, the warm up STARTS at the top of your hour.

We recently watched and athlete in the middle of his/her barbell set, stand and watch an early arriving athlete walk OVER his bar.  Yea…we were pissed, and so was the athlete.  Stop it!

yesterday's results

OPEN GYM or 12 min AMRAP

Thursday, August 17th, 2017

THURSDAY, August 17th 2017

Happy Birthday Mallori S.!

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WOD
SKILL/SWOD

  1. Pull/Push S+C (1 of 4)
  2. Med Ball Clean, Med Ball pullup & Med Ball muscle up practice

METCON

12 MIN. AMRAP:

1 x weighted MU 20/14
5 x MBC
2 x weighted MU
10 x MBC
3 x weighted MU
15 x MBC
e.t.c…

*Continue to add 1 x MU + 5 x MBC each round for 12 minutes.

 

1/2 MARATHON
AEROBIC CONDITIONING:

3 mile tempo run @ your race pace
(Get “Tempo Pace” from chart at box on mobile whiteboard)


RX+
REST DAY ATHLETES.


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

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!


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

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)
     Rebel Ammo – below the main section  – posts appear as they are published

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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

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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!

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@CrossFitRebels
@RebelHealth

yesterday's results

“OPEN TEST”

Wednesday, August 16th, 2017

WEDNESDAY, August 16th 2017

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WOD
SKILL/SWOD

5 x PR EMOM:

Min 1-5: 115/75
Min 6-10: 135/95
Min 11-15: 155/105

*Score= # of total presses
**Once you fail in a minute continue on with PP until you reach your next load. Then start over with PR at new load.

METCON

Ben Burgeron “Open Test”

20 min. 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


RX+
SKILL/STRENGTH

Power Clean
(70%/5)5
Power Jerk
(70%/5)5
Push Press 
(70%/5)5


METCON

Conditioning
For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Sandbag Run (45/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

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

STRENGTH BIAS PROGRAM IS STARTING BACK UP IN SEPTEMBER!

quote-no-citizen-has-a-right-to-be-an-amateur-in-the-matter-of-physical-training-what-a-disgrace-socrates-66-84-18

Time to get that butt you’ve been wishing for! Applications will be accepted August 21 – September 1. The program begins on Monday, 9/11 and will run for 16 active squat sessions; Monday, Wednesday and Friday. It is imperative that you’re a competent squatter for this program. ASK A COACH ABOUT YOUR SQUAT!

This strength cycle will focus on the 20 Rep Squat Program tailored to fit the programming at the box. In other words, no, we will not squat you MWF and then again T/Th! We’re not that evil!

Additionally, should you be interested the new Beyond The Whiteboard option soon to be offered at Rebels, this app will automatically calculate your loads and make the prep easier for you.

Coach Phil will be administrating this program – so questions can be directed to him or any of the Head Coaches.

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.

Screen Shot 2017-03-23 at 3.15.13 PM

Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Sept 9
Sept 3

Nov 11
Dec 2

AND YOU THOUGHT 17.5 WAS GNARLY

Tuesday, August 15th, 2017

TUESDAY, August 15th 2017

Happy Birthday Sam G, Maya & JBone!

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Our very own Slice-o!

WOD
SKILL/SWOD

CL TECH. (Session 1 of 4)

5 min. to work 3 sets:
3 x deck -> knee
3 x knee -> deck
3 x mid thigh -> “jump/shrug” and clean pull

5 min. to work 3 sets:

High hang -> 3 x PC
High hang -> 3 x SQ. CL 

5 min. to work 3 sets:

5 x  SQ. CL  Singles from floor.

METCON

“HEAVY 17.5”

10RFT:
9 x THR 135/95
35 x DU

-25 min. cap-


RX+
SKILL/STRENGTH

Barbell Conditioning
EMOMx6
3 Power Cleans +
3 Front Squats +
3 Push Jerks (155/105)


METCON

Conditioning
AMRAP 3,
21 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)
Rest 3:00

AMRAP 3,
18 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)
Rest 3:00

AMRAP 3,
15 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)
Rest 3:00

AMRAP 3
12 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

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!


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 4! #RTD4

CrossFit Rebels is once again excited to announce the Rebel Throwdown is on again. September 9 Rebels will host 160 athletes competing for the fittest in Clearwater. Opportunities to rep your brand, expose your product or service to not only these athletes but also their family and friends; all who value high levels of health and fitness as well as their friends and family! Sponsorships and on site vending  is officially available.

Click the image below.  It contains all of the sponsorship and vendor information for the Rebel Throwdown. Please pass on to friends or colleagues you know that might be interested. You can contact Paul Chapman at Paul@CrossFitRebels.com for more information, or visit the Rebel Throwdown Page at facebook.com/CFRebelThrowdown.

RTD4 SPONSORSHIP OPPORTUNITIES

Registration is officially live online! If you are looking to register or volunteer, please click the link below. Support your fellow Rebels with your camaraderie September 9th, 2017 @ the box and encourage them through their agony! We are also in need of volunteers in order to help ensure the event runs as smoothly as possible. Volunteer registration is located on the main registration page. More information on #RTD4 can be found through the link below. Your Rebel family thanks you 🙂

Standards are listed below.  All competition information  can be found on this page or click here http://www.boxtribetracker.com/2064/web/

Divisions & Movements

STANDARDS
Please note that these are working weights

Elite:
Clean- 205/135
Jerk- 205/135
Legless Rope Climb- Men
Rope Climb- Women
Box Jump- 24”/20”
DL- 315/185
HPC- 155/105
Chest 2 Bar Pullups
DUBs
Toes 2 Bar
Pistols
KBS- 70/55

RX: 
Clean- 155/105
Jerk- 155/105
Rope Climb- Men
Rope Climb- Women
Box Jump- 24”/20”
DL- 225/155
HPC- 135/95
DUBs
Pull Ups
Toes 2 Bar
KBS- 55/35

Intermediate: 
Clean- 115/75
Jerk- 115/75
9.5 Ft Rope Climb- Men
9.5 Ft Rope Climb- Women
Box Jump- (20”/16”)
DL- 185/125
HPC- 115/75
DUBs
KBS- 55/35


2017 CF GAMES TRIPLE G CHIPPER

Monday, August 14th, 2017

MONDAY, August 14th 2017

 

FullSizeRenderCONGRATULATIONS TO TERRY HOWARD FOR PLACING 7TH OUT OF 14TH
THIS PAST WEEKEND IN THE RX MASTERS COMPETITION IN NORTH PORT, FL

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             Flynn LOVES the A-Bikes!

 

FOOD FOR THOUGHT: (from a FB post to Rebels this weekend)

Research suggests that up to 85 percent of chronic disease is caused by diet and lifestyle factors. ~Chris Kresser

If this is true, then for taxpayers, the healthcare system and ourselves, we have got to embrace the fact that our lifestyles have some obligations in them. I just met with our Head and Lead Coaches and our drive was customers service. One of the points was “Be honest about your products and services”. We talked about all things surrounding CrossFit that we believed in, and those we didn’t.

We negated the concept of creating a “boot camp” (bodyweight only) because (especially since Ed created the Legends Program) strength is important, and it’s more important and has to be dosed at greater levels the older we get in order to maintain our functional independence (read: not end up in an ALF or nursing home). We believe in strength – on the barbell. You have to be able to move things around – pick thing up and push them overhead (garages, shelves, boxes….it’s all in our daily lives. The stronger you are (muscle strength and power, not size), the higher your metabolism and the easier it is to maintain your body weight.

We talked about how we believe bodyweight strength is also important: pushing and pulling your own bodyweight.

We talked about how both cardiovascular endurance and high intensity training is paramount to a balanced system.

We also mentioned how stress management, sleep and a clean diet (80/20ish…gotta live!) are important.

All of these factors rolled up into someone’s life is probably the greatest healthcare plan on the planet. And it’s 100% within each of our controls. What we do with our “freedom” is up to us: succumb to chronic disease or build our life in our younger years to live a healthy, active and independent life as we get older. It truly is up to you.

WOD
METCON

2017 CF GAMES TRIPLE G CHIPPER:

FOR TIME:
100 x pullups
80 x GHD situp
60 x pistols
40 x cal row
20 x PP 70/55 (single arm)

-25 min. cap-


RX+
SKILL/STRENGTH

  1. Snatch
    70%/2
    75%/2
    80%/2
    85%/2
    90%/1
    95%/1
  2. Snatch Pull
    (110%/2)4

  3. Back Squat

    (85%/5)5


METCON

4. Conditioning 
3 RFT:
400 Meter Run
15 Clean and Jerks (115/80)
75 Double-Unders

 


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

PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Training this week will include your Tempo runs on Thursday. No intervals sprints are included in this weeks programming.  Tuesday’s WOD and Friday’s WOD are short intervals (WODs not runs). So they may serve as your sprints if you’d like to make that choice.

More Information, including registration is here!

SUPER IMPORTANT!!! UPDATED PARKING NOTICE!
ICYMI

We have new neighbors!  “Mega Seating and Design” will have a full staff on site effective the end of this month and they are currently moving in.

They have personally called (as has Frisella next door) and asked us not to use those 5+ spots they have in front of their building. We agreed to comply so we need your help!

NO PARKING DIRECTLY IN FRONT OF FRISELLA DESIGNS.
NO PARKING DIRECTLY IN FRONT OF THE OWNERS ACROSS THE STREET – ANY BUILDING.

The map below should help 🙂

Street parking is allowed!

Caveat:  Mega Seating & Design has entered into an agreement with CTS Towing….So it’s GAME ON!. If you park there, you have been warned here, on FB, in announcements before class.  We can’t do any more.

PARKING AT REBELS-UPDATED 06052017

 

CATCH YOUR VITAMIN Z’s

Sunday, August 13th, 2017

SUNDAY, August 13th 2017

Happy Birthday Shawn B!

IMG_0857.JPG

 

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

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

SUPER IMPORTANT!!!   UPDATED PARKING NOTICE!

We have new neighbors!  “Mega Seating and Design” will have a full staff on site effective the end of this month and they are currently moving in.

They have personally called (as has Frisella next door) and asked us not to use those 5+ spots they have in front of their building. We agreed to comply so we need your help!

NO PARKING DIRECTLY IN FRONT OF FRISELLA DESIGNS.
NO PARKING DIRECTLY IN FRONT OF THE OWNERS ACROSS THE STREET – ANY BUILDING.

The map below should help 🙂

Street parking is allowed!

Caveat:  Mega Seating & Design has entered into an agreement with CTS Towing….So it’s GAME ON!. If you park there, you have been warned here, on FB, in announcements before class.  We can’t do any more.PARKING AT REBELS-UPDATED 06052017

OPEN GYM then TEAM WOD

Saturday, August 12th, 2017

SATURDAY, August 12th 2017

Happy Birthday Michael M!

IMG_0785.JPG

It’s Coach Jaida & Paul’s Saturday!

8am- yoga/open gym
9am- team WOD


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Image-22681_20150808 

PHIL 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

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 (link to group in the name) 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.

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.


REMINDER ABOUT ARRIVAL TIME
Please remember that within our Box Rules, we state “please don’t arrive more than 15 minutes prior to your class”. This is for several reasons:

  1. For the 6am, 11am and 4pm classes, that’s what time we open the doors.
  2. We want (the coaches want) to be committed to the class at hand until top of the hour. Arriving super early for class can be a distraction to the coaches.
  3. The class “in play” has run of the gym for that hour. When you arrive too early, step INTO their WOD, walk OVER their bars, get in their way of the pull up bar because you need to mobilize….sorry, just not cool.
  4. Frankly, if you arrive 15 minute prior to class, considering that warm up time is included in our class hour, you have PLENTY of time to warm up and get your mobility in. This question has arose recently. For those of you who show up 15 minutes early to complete the warm up, and then at top of the hour are asking a coach what to do, they’ll instruct you to DO IT AGAIN. You have time from the top of the hour to when we pull you together at the whiteboard to get the warm up done (if you’re not dawdling).  If you come early, it’s to mobilize or because your body needs a little more warm up time – NOT TO START THE POSTED WARM UP EARLY.
    • If you need more time to mobilize than quarter till the top of the hour PLUS time until the call to the whiteboard, then park your car, and run the street versus wasting time on the rower to get your core body temperature up. All of the coaches know this and have been instructed to address it, versus continue to let some of you slip in earlier and earlier.
    • Also, if you do arrive 15mins early, please do not pull a coach off the floor to ask them about the WOD or the warm up. Rember, the warm up STARTS at the top of your hour.

We recently watched and athlete in the middle of his/her barbell set, stand and watch an early arriving athlete walk OVER his bar.  Yea…we were pissed, and so was the athlete.  Stop it!

yesterday's results

“ANGIE”

Friday, August 11th, 2017

FRIDAY, August 11th 2017

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WOD
METCON

Maybe we should have titled this “OMG my hands….my poor, poor hands!!!”

Note of caution:

  • If you cannot remember the last time you did 100 pull-ups, today is not the day to try.
  • If you have taken 5 more days off of training, today is not the day to RX the reps
  • If you are scaling the movements, you will not RX the reps. Choose a more difficult progression and do the posted reps.  There is a reason we post these progressions and a systematic path to get you “to RX”. More reps at lower effort does not equal getting you to Rx.
  • No, for your “time”/”score”, you cannot do 100x situps and/or 100x squat (because you’re good at them) and scale the pushes and pulls.  PEOPLE: spend the time on the pushes and pulls at a more difficult level, race through the reps on the squats and situps.  Post a fantastic score. Recover, and then go back and work on your weaknesses in any extra time…don’t just do more of what you’re good at.
  • Do not go to failure today. Stop at a submax effort and rest before you resume. You’ll be faster at accomplishing your reps.
  • This is not an AMRAP…cap blowers beware.
  • You will not argue with your coach if you are asked to remain within the progressions. Again, you do not get to RX “doing what you like or are good at”.
  • Tampa Bay Bucs Quote: “The road to success is always under construction.” Consider yourself a work in progress and focus on your weaknesses.
  • Coach Glassman Quote: “Hiding from your weaknesses is a recipe for incapacity and error.”

“ANGIE”
For Time:

100 x Pull ups
100 x Push ups
100 x Sit ups
100 x Squats

-35 min. cap-
*Do not partition; complete all pull ups before moving on to push ups, etc.


RX+
SKILL/STRENGTH

  1. Clean and Jerk
    70%/2
    75%/2
    80%/2
    85%/1
    (90%/1)3
  2. Clean Pull
    (107%/3)4

3. Front Squat
(83%/5)5


METCON

  1. Conditioning
    3 RFT:
    10 Front Squats (185/135)
    20 Chest to Bar Pull-Ups
    50 Double Unders

 


NEWS & UPDATES

PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

PHIL DOGANIERO 3-Bridge Half Marathon…you can still register and join us in training for this race!Image-22681_20150808

Details are HERE

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!


 

 

REBEL THROWDOWN 4! #RTD4

We are excited to announce one of our GOLD SPONSORS for the upcoming Rebel Throwdown:  The Gulf Life  Realty Group-Berkshire Hathaway HomeServices FLPG.  Led by your very own Justin Helmus, CF Ninja extraordinaire, this local business is a leader in the real estate industry.  Justin and his team of experienced agents and brokers keep up with local market activity and news.  They are perpetually researching active, pending and sold listings.  Their marketing plans for developing interest and leads on sales is bar none. Check out their website….it’s fully interactive. You can search active listing in your geographic area of interest with great detail and images. You can get a valuation on your property for sale and estimate mortgage payments.

Check out their FB Page too!

There will come a time in everyone’s life (likely) when we are looking for a home.  Rebels tend to like to do business with other Rebels simply due to the “Trust Factor”. Check out The Gulf Life Realty Group-Berkshire Hathaway HomeServices….familiarize yourself with our local community.

THE EVENT

September 9 Rebels will host same sex teams of two athletes competing for the fittest in Clearwater.

Registration is officially live online! If you are looking to register or volunteer, please click the link below. Support your fellow Rebels with your camaraderie September 9th, 2017 @ the box and encourage them through their agony! We are also in need of volunteers in order to help ensure the event runs as smoothly as possible. Volunteer registration is located on the main registration page. More information on #RTD4 can be found through the link below. Your Rebel family thanks you 🙂

Standards are listed below.  All competition information  can be found on this page or click here http://www.boxtribetracker.com/2064/web/

Opportunities to rep your brand, expose your product or service to not only these athletes but also their family and friends; all who value high levels of health and fitness as well as their friends and family! Sponsorships and on site vending  is officially available.

Click the image below.  It contains all of the sponsorship and vendor information for the Rebel Throwdown. Please pass on to friends or colleagues you know that might be interested. You can contact Paul Chapman at Paul@CrossFitRebels.com for more information, or visit the Rebel Throwdown Page at facebook.com/CFRebelThrowdown.

RTD4 SPONSORSHIP OPPORTUNITIES

 

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)
     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-8-45-05-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-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-9-18-51-pm

@CrossFitRebels
@RebelHealth

 

yesterday's results

OPEN GYM or “SPINAL SEPARATION”

Thursday, August 10th, 2017

THURSDAY, August 10th 2017

Happy Birthday Nicki S!

IMG_0744.JPG

WOD
SKILL

Butterfly Finale!
Progressions will be provided at box.

METCON

FOR TIME:
21-18-15-12
DL 225/155
400 m run

-20 min. cap-


RX+
All athletes rest! 🙂 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Consider running your Tempo runs today.


NEWS & UPDATES

RTD4 UPDATE

VOLUNTEERS STILL NEEDED
We are still looking for 5 to 10 good volunteers for RTD4.
Please register here (it’s free!) if you are able and interested: https://www.boxtribetracker.com/2065/reg/

WELCOME TO OUR TITLE SPONSOR: NATIONWIDE TITLE CLEARING via JOHN HILLMAN

Screen Shot 2017-08-09 at 1.02.20 PM

 

We are proud to begin announcing our sponsors for the Rebel Throwdown 4. In addition to the athletes who give it their all to compete for the title of the fittest, Nationwide Title Clearing also helps make the RTD possible. NTC is a local organization that does more than just research, audit and process documents for the nation’s largest investors, servicers and lenders. They protect homeowners and assist the mortgage banking industry while also preserving the nation’s land records. NTC is a local resource worth checking out.

What we love about NTC is their commitment to the health and wellness of their community and their employees. NTC sponsors The Say No To Drugs run annually, and is a proud supporters of the Gramatica Family Foundation which builds homes for combat wounded veterans in the Tampa Bay area.
Local businesses who care for their own company as well as their community are high on our list of LOVES at CFR!

Thank you NTC for your support of RTD4…our Title Sponsor!

For more information regarding this, http://info.nwtc.com/home 

 

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 9
Sept 3

Nov 11
Dec 2

yesterday's results