/

 

Workout of the Day

COACH JAIDA’S TEAM WOD

Saturday, April 20th, 2019

Saturday, April 20th, 2019

 

IMG_8427.JPG
Who else is excited for Goat Yoga?

8AM OPEN GYM
9AM COACH JAIDA’S TEAM WOD

 

 


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
WHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!

yesterday's results

#SOULCRUSHFRIDAY

Friday, April 19th, 2019

Friday, April 19th, 2019

 

IMG_3451.JPG

 

WOD
METCON

I.
Baseline Row
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups

II.
For Time:
15x PSn
15x Thr
400m Run
10x PSn
10x Thr
800m
5x PSn
5x Thr
1000m Run

Bar= 95/65
Cap: 20′

III.
(Optional)
10Min Amrap:
Flight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders


RX+
SKILL/STRENGTH

Deadlift
On the 2:00 x 6 Sets:
Set #1 – 3 Deadlifts
Set #2 – 1 Deadlift
Set #3 – 3 Deadlifts
Set #4 – 1 Deadlift
Set #5 – 3 Deadlifts
Set #6 – 1 Deadlift

Aim is to build on last week’s percentages.


Body Armor

3 Rds, rest 2:00 btwn:
100′ Single DB OH WL
30 Weighted AbMat Sit-Ups
10 Romanian Deadlifts

METCON

Conditioning
“Van Damme”
1 Round:

30 PSn
10 Ring Muscle-Ups
30 PC & J
10 Ring Muscle-Ups
30 Thr
10 Ring Muscle-Ups
Rx – 135/95

 


STRENGTH BIAS

WK 2 FBB 0415-0419

 

 

 


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
WHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop..:this workshop is now completely booked.
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!

 


UPCOMING CROSSFIT COMPETITIONS

MAY 18, 2019
CF REBELS IN HOUSE COMPETITION: INSURGENCE 2.0
@ CF REBELS
Individual Divisions: Rx, Intermediate/Masters 40+, Beginner/Teen 15-17
$50.00 entry
Cash Prizes!
Register: https://www.boxtribetracker.com/3079/web/

OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female

OPEN GYM or GRUNT WORK

Thursday, April 18th, 2019

Thursday, April 18th 2019

Happy Birthday Danny E!

IMG_6162.JPG

 

WOD
SKILL/SWOD

“Grunt Work”
4 Rounds (Not For Time)
12x Hvy D-Ball Cleans
12x Ring Dips
ME Unbroken set of WB 20/14
6x Bar Muscle Ups
ME Unbroken set of T2B

 

 


RX+
REST DAY

 

 


LEGENDS
METCON

50Minute cap
Repeat from 3/14/19, 12/27/19

  1. 1000m Time Trial
    Rest 2mins
  2. 10 x 500m
    Rest 1:30 between
  3. 3x100m Walk (cool 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

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
WHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!

 


SMART TRAINING

CrossFit is hard.  It’s also strategic, though it may seem “constantly varied”.  It’s supposed to be:

  • hard and fast,
  • heavy,
  • sometimes light,
  • of a high level of skill that needs to be practiced and drilled often,
  • grounded in basic fundamental skills that are simpler to learn,
  • long and sustained,
  • taxing to multiple body parts with compound movements in one WOD,
  • taxing to the same body part with multiple movements in one WOD,
  • need the ability to tolerate high volume training without always “competing” at high volume training

…in a nutshell, sometimes you have to be smart about your WODs and know, for you, if you should go heavier in a WOD with maybe a slower time, or go faster in a WOD with a lighter load.  Why? If your metcon ability is good but your strength is not, going heavier might help you depending on what the rest of the week looks like. If your strength is good but your cardio is not, then going lighter and faster might help you.

Your coaches work with you every day and know your body, know your abilities and your strength and weaknesses and very likely “what” you should do.  Keep that in mind the next time you hit a WOD and your body is feeling run down. Think about that as you think about your training and all the facets: strength, cardio, SKILL (both on the barbell with your Olys and your gymnastics skills)…time to dial it in and think about your fitness as a “whole package” versus just beating the shit out of yourself every day. That’s not what CF is…and that’s not what our programming is all about.

Talk to us and let us help you. The weekly programming is released in advance to help you plan your week. Use it!

YOGA …DO IT!

Screen Shot 2017-10-29 at 7.30.20 PM

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

A recent IG post from Tiffany…this is why SHE SHOULD BE YOUR YOGA INSTRUCTOR – she knows how you feel and your desire for performance.

Screen Shot 2018-12-02 at 12.03.36 PM

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

St. Pete at the Body Electric Yoga Studio. 
Sunday-7:00 am
Tuesday, Wednesday, Thursday 5:00 pm.
These classes are a different style than she teaches at Rebels; it’s known as Mysore. Tiffany works with each student individually in a group setting. So everyone in the class is working on the same series of postures, but are kind of doing their own thing.
This style is perfect for beginners or those with injuries (or the inflexible CF athlete LOL) because of all the one-on-one time she gets to spend with each student. 

yesterday's results

CrossFit Rebels CHAOS

Wednesday, April 17th, 2019

Wednesday, April 17th, 2019

Happy Birthday Jose A!

IMG_0888.JPG

 

WOD
METCON

[Rebel] Chaos!
For Time:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol
25x BJO 36/30
150m DB Front Rack WL 50/35

We adapted this workout from the 2018 Crossfit Games. Watch Dave Castro explain the version they had to do!
Comp to: 8/15/18
Cap: 35min

 

 


RX+
SKILL/STRENGTH

Jerk Drive
5 Sets of 3 Reps
Aim to build upon last week’s percentages.

 

Split Jerk
5 Sets of 1 Rep
Aim to build upon last week’s percentages.

 

Tempo Front Squat
6 sets of 1 Rep
– 5 Sec Negative
– 3 Sec Pause in Bottom
– 3 Sec Pause at Parallel

Loadings are intended to be on the lighter side to dial in positioning under this longer range tempo squat. A technique primer to our following part. Rest as needed between sets.

 


METCON

Conditioning
“Heartbreak Kid”
3 Rounds:
10 FS (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

M=95lbs, 10x c2b

 

 

 


STRENGTH BIAS

WK 2 FBB 0415-0419

 

 

 


NEWS & UPDATES
MEMBERSHIP DUES! (Its the 17th… have you paid for April yet?!)

Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! Please don’t make us chase you or there will be a burpee penalty! 😉


UPCOMING CROSSFIT COMPETITIONS

MAY 18, 2019
CF REBELS IN HOUSE COMPETITION: INSURGENCE 2.0
@ CF REBELS
Individual Divisions: Rx, Intermediate/Masters 40+, Beginner/Teen 15-17
$50.00 entry
Cash Prizes!
Register: https://www.boxtribetracker.com/3079/web/

OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female


WARMING UP, CLEANING UP AND BOX ETIQUETTE/COURTESY

IF YOU DO COME IN EARLY to “get your warm up on”…please know that others may be in the middle of, or ending their WODs.  Recently we’ve developed a bit of a complex having to move some of you “out of someone else’s workout”. Or worse, had complaints that the next class is walking “through” your workouts while you’re still on the clock.

Please be respectful that if you do arrive early to warm up, you cannot be in the working space of anyone’s WOD.

Additionally – classes typically have a sense of community within them.  And by community you care and want the rest of your class to finish strong! The worst thing that can damper your mojo when finishing your WOD is when you’re doing the last set of Burpee over Bar and someone walks or stands in front of your bar as you’re trying to finish. Whether cleaning up or setting up…if your class is still in play, on the clock, help your fellow athletes finish.  Both the coaches and the athletes lately have been dismayed by the lack of concern for those still training.

yesterday's results

HEAVY GRACE

Tuesday, April 16th, 2019

Tuesday, April 16th, 2019

Happy Birthday MarkO & Lori!

IMG_1367.JPG

 

 

WOD
METCON

Tuesday

I.
7 Min AMRAP:
7x Wallball 20/14
7x Burpee

II.
Strength/Skill
5Rds (Not for time)
4x Strict HSPU + 8x Kipping HSPU
1x L-Sit Rope Climb

III.
Heavy Grace
For Time:
30x C&J 185/125
(Hyperlink is (Young) Rich Froning doing Heavy Grace at 225)

 

 


RX+
SKILL/STRENGTH

Back Squat
6 Reps @ 67%
3 Reps @ 72%
6 Reps @ 67%
3 Reps @ 77%
6 Reps @ 67%
3 Reps @ 82%

Rest 2:00 between sets.

Power Snatch
On the 1:30 x 4 Sets:
1 Halting PSn (2s at knee-level)
1 Power Snatch
… Directly into:
On the 1:00 x 6 Sets:
1 PSn

Aim is to build upon last week. Iteration 2 of 2.


Body Armor
3 Giant Sets, resting 2:00 between:
16 KB Front Rack Reverse Lunges
8 Strict T2B
16 BB Good Mornings
8 Strict Toes to Bar

Aim is to build upon the weight used last week on the lunges.

 

 


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

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
WHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!


UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga
WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_oWHEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm
COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…
NOTE: If we can’t get 20 signed up, those who signed up can still go, but our time would change to 10:00 a.m. and not be a private event. 

Saturday, May 18th
CrossFit Rebels’ In-House Competition:
INSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be there.

 

yesterday's results

1/2 MURPH

Monday, April 15th, 2019

Monday, April 15th, 2019

Jay Knickerbocker Photography
Jay Knickerbocker Photography

WOD
SKILL/SWOD

PSn. EMOM x 9Min
I.
A.
Mins 1,2,3,4:

1x Hi-Hang PSn + Hang PSn + PSn
Min 5 Rest:
B.
Mins 6,7,8,9: 

2x PSn

METCON

It’s almost that time of the year. MURPH is Memorial Day, May 27th. Time to make sure your gymnastic conditioning is top-notch for one of the hardest workouts we do annually! MURPH is For Time: 1Mile Run, 100x Pullups, 200x Pushups, 300x Squats and a 1Mile Run. It is meant to be performed with a 20/14lb vest on with a 60Min cap. Time to get in Murph-shape!

II.
“1/2 Murph”

For Time:
800m Run
50x Pullup
100x Pushup
150x Squat
800m Run

Cap: 20Min

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Tuesday

I.
7 Min AMRAP:
7x Wallball 20/14
7x Burpee

II.
Strength/Skill
5Rds (Not for time)
4x Strict HSPU + 8x Kipping HSPU
1x L-Sit Rope Climb

III.
Heavy Grace
For Time:
30x C&J 185/125
(Hyperlink is (Young) Rich Froning doing Heavy Grace at 225)

Wednesday

[Rebel] Chaos!
For Time:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol
25x BJO 36/30
150m DB Front Rack WL 50/35

We adapted this workout from the 2018 Crossfit Games. Watch Dave Castro explain the version they had to do!
Comp to: 8/15/18
Cap: 35min

Thursday

“Grunt Work”
4 Rounds (Not For Time)
12x Hvy D-Ball Cleans
12x Ring Dips
ME Unbroken set of WB 20/14
6x Bar Muscle Ups
ME Unbroken set of T2B

Friday

I.
Baseline Row
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups

II.
For Time:
15x PSn
15x Thr
400m Run
10x PSn
10x Thr
800m
5x PSn
5x Thr
1000m Run

Bar= 95/65
Cap: 20′

III.
(Optional)
10Min Amrap:
Flight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders


RX+
SKILL/STRENGTH

Strict HSPU
10 Sets for time:
30% of Max Strict HSPU
Using last week’s max effort test for percentage work. Each set must be unbroken, and athletes are to rest as needed between. M=5” Elev.

 


METCON

Conditioning
“Bad Blood”

5 Rounds:
1:00 – ME Burp BJ 24/20
1:00 – PC (155/105)
1:00 – Bike Cals
1:00 – Rest

M=70lbs

Recovery Row
2,400 M Row
0-200 – 2K Pace + 15 Secs
Meters 201-400 – 2K Pace + 10 Secs
Meters 401-600 – 2K Pace + 5 Secs
Repeat this process for a total of (4) rounds, with no rest between. Focusing on finding paces today, building awareness of speeds.

 

 

 


STRENGTH BIAS

WK 2 FBB 0415-0419

 

 


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

UPCOMING &  IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD IS SATURDAY, APRIL 27th.

                     Bring your friends!

Saturday, April 20th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD

Saturday, April 27th
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Bring a Friend Team WOD

Sunday, April 28th
Grady Goat Yoga

WHERE: 12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box
26685167_2203875189626274_3333905701602730064_o
W
HEN:
Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST:
Tiffany reserved us a PRIVATE GOAT YOGA SESSION!
Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…

Thursday, May 16th
JumpNRope Workshop (Double Under Experts)

On a Thursday night, Open Gym. The PERFECT day and way to work on these skills.
We try to get Molly Metz and her crew in at least once a year for the high level of expertise. If you have double unders but know they’re not technically correct, it’s time to break them down and lose the bad habits. If you don’t have double unders, Molly and her team will surely get you there.

Intermediate Workshop -1 hour (for those who have previously attended a JumpNRope Workshop and need refinement of their technique)
$45.00
5:00pm- 6:oopm
Maximum 10 athlets. 

Full Workshop
$65.00 
6:15pm-8:15pm
Maximum 14 athletes

2019 MAY WORKSHOP FLYER

2019 MAY WORKSHOP FLYER

Saturday, May 18th
CrossFit Rebels’ In-House Competition

CFR-Insurgence2-Green-StarINSURGENCE 2.0
Individual competition with 3 Divisions:
Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
Cash Prizes and Professional photographer Jay Knickerbocker will be onsite for hire.
Registration: https://www.boxtribetracker.com/3079/web/

More Information:  INSURGENCE 2 INFORMATION & STANDARDS

Monday, May 27th
MEMORIAL DAY MURPH
Box open at 6am for 90 minute heats: 6:00am, 7:30am, 9:00am, 10:30am.
Box closes at 12:00pm.
Happy Memorial Day!

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

Screen Shot 2018-09-09 at 3.32.11 PM

The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

THE DONATION FUND AT CROSSFIT REBELS
PURPOSE: HELP MEMBERS WHO FALL ON HARD FINANCIAL TIMES TO CONTINUE TRAINING

We don’t publicize this often, but several of you have asked about it so here are the details for all to see:

For the last 8 years if we can help someone train who can’t afford it or if someone has been training and falls on hard times, we have ways to keep them training. Sometimes it’s work exchange, sometimes the business just “pays their dues” until they’re back on their feet.

When we added the Kids Program and the Legends Program, the need became “more apparent”.  Several of our athletes offered donations to be put toward athletes dues who were in need. And that pattern continues today.

We looked into starting a 501c3 so we could apply for other types of donations (like grants) to help fund those in need, but based on the amount of work involved, we elected not to as that’s not the business we’re in -” running a Not-for-Profit organization trying to raise money for donations”.  Our efforts are better directed toward continuing to grow our expertise in training and nutrition and continue to enhance the health and fitness of our community.

So with all of that history laid out, it’s with that information that we let you all know we have a Donation Fund. We keep the bookkeeping of that separate from other revenues. The fund is built by donations from the box and from its members.  For example, one of the Legends Athletes writes her check every month for $10.00 over and contributes that to the Donation Fund.  It’s always an option. The fund ebbs and flows – as needs arise, we take money from the fund and put it toward dues. A few of our athletes are on permanent hardships – they are long term members of the box and their training is more important to us than losing them. So when we can swing it, we help!

Anyone can donate to the Donation Fund at any time. Just ask Paul, Sam, Ed, Jaida or Nicole.

We hope to hold a few fundraising events this year to build up the fund so it’s always there to help. #family

 

yesterday's results

Rest Day

Sunday, April 14th, 2019

Sunday 4/14/2019

IMG_1879.JPG

REST DAY: Sitting around with your friends contemplating why the loads feel so heavy.

 

 

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

PSn. EMOM x 9Min
I.
A.
Mins 1,2,3,4:

1x Hi-Hang PSn + Hang PSn + PSn
Min 5 Rest:
B.
Mins 6,7,8,9: 

2x PSn

II.
“1/2 Murph”

For Time:
800m Run
50x Pullup
100x Pushup
150x Squat
800m Run

Cap: 20Min

Tuesday

I.
7 Min AMRAP:
7x Wallball 20/14
7x Burpee

II.
Strength/Skill
5Rds (Not for time)
4x Strict HSPU + 8x Kipping HSPU
1x L-Sit Rope Climb

III.
Heavy Grace
For Time:
30x C&J 185/125
(Hyperlink is (Young) Rich Froning doing Heavy Grace at 225)

Wednesday

[Rebel] Chaos!
For Time:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol
25x BJO 36/30
150m DB Front Rack WL 50/35

We adapted this workout from the 2018 Crossfit Games. Watch Dave Castro explain the version they had to do!
Comp to: 8/15/18
Cap: 35min

Thursday

“Grunt Work”
4 Rounds (Not For Time)
12x Hvy D-Ball Cleans
12x Ring Dips
ME Unbroken set of WB 20/14
6x Bar Muscle Ups
ME Unbroken set of T2B

Friday

I.
Baseline Row
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups

II.
For Time:
15x PSn
15x Thr
400m Run
10x PSn
10x Thr
800m
5x PSn
5x Thr
1000m Run

Bar= 95/65
Cap: 20′

III.
(Optional)
10Min Amrap:
Flight Simulator:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Unbroken Double Unders

 


NEWS & UPDATES

Open Gym, Yoga & Team WOD

Saturday, April 13th, 2019

Saturday, April 13th, 2019
crm chasing

8am Open Gym or Yoga
9am Team WOD
Good Luck To All Our Athletes Competing In Wod Wars:
Coach Paul, Jon G. Coach Crum
Coach Leigh, Coach Jaida, Lynn
Oscar, CJ, Zack
Kat M, Jess Pav. Emily K.
Coach Sam, Steph D., Jess Plumb
Coach Charlie, AJ, Rob E.(CFMR)
Rob, Jeremy, Justin D.
Pasco, Coach JBone, Dino
Coach Liv, Ashley, Coach Nic
Jana, Nikki, Ginger (CFD)
Lindsey, Nicole W, Jamie L.

 

 

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday

PSn. EMOM x 9Min
I.
A.
Mins 1,2,3,4:

1x Hi-Hang PSn + Hang PSn + PSn
Min 5 Rest:
B.
Mins 6,7,8,9: 

2x PSn

II.
“1/2 Murph”

For Time:
800m Run
50x Pullup
100x Pushup
150x Squat
800m Run

Cap: 20Min

Tuesday

I.
7 Min AMRAP:
7x Wallball 20/14
7x Burpee

II.
Strength/Skill
5Rds (Not for time)
4x Strict HSPU + 8x Kipping HSPU
1x L-Sit Rope Climb

III.
Heavy Grace
For Time:
30x C&J 185/125

Wednesday

[Rebel] Chaos!
For Time:
35/30 cal row
30x Burpee to target
45/40x Single Arm DB OHS 50/35
40/45x Alt Pistol
25x BJO 36/30
150m DB Front Rack WL 50/35

We adapted this workout from the 2018 Crossfit Games. Watch Dave Castro explain the version they had to do!
Comp to: 8/15/18
Cap: 35min

Thursday

“Grunt Work”
4 Rounds (Not For Time)
12x Hvy D-Ball Cleans
12x Ring Dips
ME Unbroken set of WB 20/14
6x Bar Muscle Ups
ME Unbroken set of T2B

Friday

I.
Baseline Row
For Time:
500m Row
40x Squats
30x Situps
20x Pushups
10x Pullups

II.
For Time:
15x PSn
15x Thr
400m Run
10x PSn
10x Thr
800m
5x PSn
5x Thr
1000m Run

Bar= 95/65
Cap: 20′

 


NEWS & UPDATES

UPCOMING CROSSFIT COMPETITIONS

APRIL 13TH 2019 (TODAY!!!)
WOD WARS FL
@ DUNEDIN COMMUNITY CENTER, DUNEDIN, FL
http://www.wodwarsfl.com
Teams of 3, same-sex
Come Support our teams!

MAY 18, 2019
CF REBELS IN HOUSE COMPETITION: INSURGENCE 2.0
@ CF REBELS
All divisions
More information to come

yesterday's results

Short and Fast

Friday, April 12th, 2019

Friday, April 12th, 2019

 

IMG_2245.JPG

WOD
SKILL/SWOD

I. 
Max Effort Strict HSPU

II. 
3 sets:
50% ME Strict HSPU

METCON

III.
4 x 4Min AMRAP’s:
8x Pullup
12x Burpee
12x Box Jump 24/20
12x Cal Row

Rest 4Mins after each AMRAP


RX+
SKILL/STRENGTH

Jerk Drive
5 Sets of 3 Reps

Push Press
4 Sets of 6 Repetitions


Body Armor (A)

3 Giant Sets:
12 Single Arm DB PR
12 Single Arm DB Row
Rest 1:30 btwn sets.

Body Armor (B)
Accumulate 1:30 in an L-Sit


METCON

Conditioning
“Rear End”

AMRAP 18:
60 DU
45 Air Squats
21/15 Cal Bike
10 PJ (185/135)

 


STRENGTH BIAS

WK 1 FBB 0408-0412

 


NEWS & UPDATES

GOAT YOGA!

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Here is our last trip in photos….worth a look. Good time with goats…some Yoga…more playing with baby goats!

We’re scheduled to go AGAIN! Coach and Yoga Teacher extraordinaire is coordinating this event for us. Here are the details:

WHAT

Yoga with goats…that simple…and FUN!
Rebels only event…PROVIDING WE CAN GET MINIMUM 20 PEEPS!

WHERE

Grady Goat Yoga
12551 Franklin Rd, Thonotosassa, FL 33592
LINK TO MAP
Probably carpool from the box
Drivetime: about an hour from box

26685167_2203875189626274_3333905701602730064_o

WHEN

Sunday, April 28th at 1:15 pm
We’ll be there from about 1:15 to 2:30/3:00 pm

COST

Tiffany reserved us a PRIVATE GOAT YOGA SESSION!

Just Rebels, but we need 20 signed and paid by 4/12.
$35.00 per person if we can fill our Private Group…
NOTE: If we can’t get 20 signed up, those who signed up can still go, but our time would change to 10:00 a.m. and not be a private event. 

MORE DETAILS

Sign up on the Coaches desk and pay ASAP to reserve your spot. Only once you pay are you reserved.  We can swipe cards for this one.
Kids of “responsible age” welcome as well as significant others, family, friends!

26677863_2203876252959501_8707946422913321986_o

UPCOMING CROSSFIT COMPETITIONS

APRIL 13TH 2019 (TOMORROW!)
WOD WARS FL
@ DUNEDIN COMMUNITY CENTER, DUNEDIN, FL

http://www.wodwarsfl.com
Teams of 3, same-sex
Come Support our teams!

Good Luck To All Our Athletes Competing In Wod Wars:
Coach Paul, Jon G. Coach Crum
Coach Leigh, Coach Jaida, Lynn
Oscar, CJ, Zack
Kat M, Jess Pav. Emily K.
Coach Sam, Steph D., Jess Plumb
Coach Charlie, AJ, Rob E.(CFMR)
Rob, Jeremy, Justin D.
Pasco, Coach JBone, Dino
Coach Liv, Ashley, Coach Nic
Jana, Nikki, Ginger (CFD)
Lindsey, Nicole W, Jamie L.

MAY 18, 2019
CF REBELS IN HOUSE COMPETITION: INSURGENCE 2.0
@ CF REBELS

All divisions
More information to come

 

yesterday's results

OPEN GYM OR STRENGTH WORK

Thursday, April 11th, 2019

Thursday, April 11th, 2019

 

IMG_2140.JPG

WOD
OPEN GYM OR…

SKILL/SWOD

I.
PR + PP + PJ to failure
then…
PP + PJ to failure
then…
PJ x 3 (Climbing)

II.
1RM PSn.

III.
50x DL 225/155
*Every time you break, perform 50x DU.


 


RX+
REST DAY

 

 

 

 


LEGENDS
METCON

50mins for meters

 


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

 

 

 


NEWS & UPDATES

BOX RULES

A fun set of “rules” to help you make the most of your CrossFitting experience.

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high school kid is warming up with your PR.
  2. SET GOALS FOR YOURSELF
    Never say “I can’t.” You won’t get pity here.
  3. GET ON THE DAILY SCHEDULE! 
  4. ARRIVE ON TIME
    If you’re late, your workout with be shortened, not your warm up. If you don’t have time to warm up, you don’t have time to workout
  5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
  6. SET UP YOUR OWN STATIONS AND UNLOAD YOUR BARS WHEN YOU’RE DONE.
    We are “coaches” and though many of us are personal trainers, we don’t unload/load your bars.
  7. HAVE STANDARDS
    Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
  8. TECHNIQUE, CONSISTENCY, INTENSITY.
    First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
  9. USE CHALK OVER BUCKET
    Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to rechalk.
  10. COUNT YOUR REPS ACCURATELY AND HONESTLY.
    No one cares what your score is but everyone cares if you cheat. You really think we don’t know? Don’t make us question your integrity.
  11. DOCUMENT YOUR SCORES AND PROGRESS.
    Write your d@!* times and loads in your WOD Journal! If you aren’t tracking these, how do you expect us to help you know where to go and what to do?
  12. CLEAN UP YOUR DNA.
    EX: Blood, sweat, vomit, etc.
  13. DON’T MAKE US ASK YOU FOR MONEY.
    Dues are due on the first of the month.
  14. LET THE COACHES COACH.
    While support is great, giving technical advice and coaching is not. We have experienced coaches who know it’s their job to inform, instruct and coach technique. Even if you have your Level 1, our coaches are constantly briefed on our athletes, and our policy is that we intend our athletes to be coached by Rebels Coaches.
  15. INTRODUCE YOURSELF.
    We are more than a gym. We are a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later!

yesterday's results