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Workout of the Day

MANION

Tuesday, April 24th, 2018

Tuesday, April 24th 2018

Happy Birthday Oscar & Shannon!

Travis Manion Hero

Travis Manion Hero

 We do today’s wod in honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania. He was assigned to 1st Reconnaissance Battalion, 1st Marine Division, I Marine Expeditionary Force, based in Camp Pendleton, California, and was killed by sniper fire on April 29, 2007 while fighting against an enemy ambush in Anbar Province, Iraq. He is survived by his father, Colonel Tom Manion, mother Janet Manion, and sister Ryan Borek.

 Travis was best known as a motivating and popular figure to his classmates. It was for these traits that Travis was awarded the Hal Selvey, Jr. Memorial Award for Unselfish Dedication and Leadership. This combination of leadership, athleticism and academic achievement opened the door to his appointment to the United States Naval Academy.

Travis’ mark remains in Iraq and in the hearts of all who honor freedom and service. As a testament to his strong character and leadership, the Iraqis named their operating base Combat Outpost (COB) Manion, one of only a few Iraqi facilities named for an American service member. Travis was awarded the Silver Star and the Bronze Star w/ Valor for his actions in Iraq.

Today at The Basic School in Quantico, Manion Hall serves as a reminder to the next generation of Marine officers of Travis’ Spartan warrior spirit and his leadership on and off the battlefield.

WOD
METCON

“Manion”
7 RFT:
400m Run
29x BS 135/95

Cap: 45 min


RX+
SKILL/STRENGTH

Squat Snatch
Build to a Heavy Single

“Ring of Fire”
AMRAP 9: 
1 Ring Muscle-up
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatches (135/95)
3 Ring Muscle-ups
3 Squat Snatches (135/95)

Up by (1) rep each round

(Set up in center of the gym by the OHD please)


METCON

Bike Conditioning
2 Rounds, Not for Score:
Minutes 0:00 – 5:00 – Light Pace
Minutes 5:00 – 8:00 – Moderate Pace
Minutes 8:00 – 10:00 – Fast Pace


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

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


NEWS & UPDATES

THURSDAY YOGA 

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

This class is free to all Rebel Athletes.

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

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

yesterday's results

CINDY

Monday, April 23rd, 2018

Monday, April 23rd 2018

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A POST FROM ED – check it out! (because Ed never posts!)

 

WOD
SKILL/SWOD

PRESS
50 Reps @75%
Complete it in as big of sets as you can

METCON

“CINDY”
20′ AMRAP
5x Pull-up
10x Push-up
15x BW Squat

 


RX+
SKILL/STRENGTH

Power Clean and Jerk
On the Minute x 12
Rounds 1-5: Clean Pull + Hang Power Clean + Power Clean + Jerk
Rounds 6-12: 1 Power Clean and Jerk
Repeat from last week. Build to heavy single, not max, for the day

Back Squat
10 Reps @ 70%
8 Reps @ 75%
6 Reps @ 79%
4 Reps @ 83%
2 Reps @ 88%
Rest 2 minutes between

METCON

Conditioning
For Time: 
10-8-6-4-2
Deadlift (275/185)
Bench Press (185/115)
Squat Clean (135/95)


STRENGTH BIAS
SWOD

SN
5×5 Hi-hang sq sn – focus on speed under bar, climbing

BS
4×8, climbing
*rest 2min between sets

ACCESSORY

5×10 Gob Sq 70/55
Alt. 10x NW GM

3×10 DB Box Step up (Farmer Carry) 24/20
Alt. 20x Jumping Lunges (non-wt’d)

 

METCON

3 sets:
8x Windmill ea. side (you pick load)
20x Russian Twist
1min Plank

 


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

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

 


NEWS & UPDATES

PARTICIPATE IN THE WALK FOR WISHES EVENT – APRIL 28, 2018

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ON SATURDAY, APRIL 28th @ 9am, Rebels will have a choice of not only the Team WOD at the box, but in true CrossFit style, join the Huff Family and fellow Rebels for the 2 mile Walk for Wishes at Water Works Park on Highland Ave in Tampa.  We will do an “odd object” 2 mile carry.  Might take us longer….but I doubt it! So grab a friend, grab your family or grab your dog (yes, it is pet friendly!!) and get signed up TODAY. Click the image below and it’ll take you to our page.

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

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

#TeamTheoForever

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Resting

Sunday, April 22nd, 2018

SUNDAY, APRIL 22, 2018

Happy Birthday Erin A, April F. and Steve L.!


Regionals Masters Qualifier Schedule for this weekend:

  • Today 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


 

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WOD

Nope. Today’s a rest day.

 


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:

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

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


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


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

Legends @ CrossFit Rebels on Instagram


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@CrossFitRebels
@RebelHealth

Saturday Team Wod

Saturday, April 21st, 2018

SATURDAY, APRIL 21, 2018


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I stole this from Carly’s FB Page!
Sorry, 
Carly! I just didn’t want a sweaty picture for this post…Just love how happy you guys look here!

Carly and Robbie tie the knot today….and all her fellow athletes and coaches wanted to say BEST WISHES!
We’re all so happy for you!

Regionals Masters Qualifier Schedule for this weekend:

  • This morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


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8am Open Gym/Yoga
9am Phiz’ Team Wod
10am Janice and Ed Regionals Judging (stick around and cheer them on!)


NEWS & UPDATES

WAYS TO FIND SUPPORT AT REBELS

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rebel runners

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


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


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


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

yesterday's results

10k

Friday, April 20th, 2018

FRIDAY, APRIL 20, 2018


Regionals Masters Qualifier Schedule for this weekend:

  • Tonight, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


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WOD
METCON

For Time:
10k Run

Wod starts promptly at H:00 for Rx’ers, be on time or scale.

Cap = 60min

 

 


RX+
SKILL/STRENGTH

Deadlift
Build to a Heavy Set of 2

Followed By…

3 Sets of 7 @ 80% of the above load.


Midline

Not For Time:
21-18-15-12-9
GHD Sit-Ups
:15 Second L-Sit Hold after each set


METCON

Conditioning
For Time:
1,000 Meter Row
30 Deadlifts (225/155)
50 Bar-Facing Burpees (Open Standard)

 


NEWS & UPDATES

PARKING

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

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

PARKING AT REBELS-UPDATED 11012017

 

BOX RULES

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high skid 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 re chalk.
  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

Open Gym or Snatch-Related Fun

Thursday, April 19th, 2018

THURSDAY, APRIL 19, 2018


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!

WODs are released tonight at 8pm!


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WOD
SWOD

OHS: Build to a heavy single

Sn Bal: Build to a heavy single

Hang Sq Sn: Build to a heavy single


3 Rounds

8x Gob Sq 70/55
40x DU


RX+

THURSDAY IS NOT A CONDITIONING DAY! LOW INTENSITY SKILL WORK ONLY!

 


LEGENDS
METCON

5x 1000m Row
Rest 2′ between each

Cap = 50min


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

Elsa Greatest Wishes 5k

We support this every year.  Established in memory of Elisa Nelson (the family known to some of our coaches) which benefits local youth in our community. It’s a well run event and the run is beautiful, starting at Walsingham Park and running up the Pinellas Trail. Please consider supporting this race.

EPSON MFP image

yesterday's results

Soul Crush Wednesday is BACK!

Wednesday, April 18th, 2018

WEDNESDAY, APRIL 18, 2018


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


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WOD
SWOD

NOT FOR TIME!
Complete 45 reps of each:

HSPU
DL 225/155

You choose rep scheme
3 sets = RX
4 sets = scaled

METCON

For Time:

200m Run
10x C&J 165/115
10x Pull-up
20x Push-up
30x Squat
400m Run
8x C&J 165/115
15x Pull-up
30x Push-up
45x Squat
800m Run
6x C&J 165/115
20x Pull-up
40x Push-up
60x Squat


RX+
SKILL/STRENGTH

Back Squat
10 Reps @ 70%
8 Reps @ 73%
6 Reps @ 77%
4 Reps @ 81%
2 Reps @ 86%
Rest 2:00 between sets.


METCON

Strict HSPU
Alt OTM x 12 (6 Rds):
Odd –
50 Double Unders
Even – ME Strict HSPU

Conditioning
Alt OTM x 14 (7 Rds):
Odd – 15/12 Cal Bike
Even – :30 Sec Max Med Ball Squat Cleans (20/14)


STRENGTH BIAS

Today is your last day to apply for the next cycle of Strength Bias. This 8-week program will last until June 15. Once a quarter, Rebels adds an alternate line of programming for our athletes to explore.  We firmly believe that giving different priority to the various elements in our sport is highly beneficial once you are a generally seasoned CrossFitter. There’s a time to hone your long distance training, there’s a time to hone your short/fast engine (well…that’s all the time :), and there’s a time to hone your strength training.  Once a quarter you have the option to enter the Strength Bias Programming. Mondays, Wednesdays and Friday you exit the daily WOD in exchange for  more / heavier lifting and work on strict gymnastics. The volume can sometimes be higher than the daily WOD, but it’s different.  The benefits are increased general strength in squatting, deadlifting (pulling from the floor) and pressing, in addition to advancement in strict gymnastics strength and ability.  This time also allows your central nervous system to “rest’ from the volume of high intensity metcons we do each week.

If you are interested, ask a head/lead coach!


NEWS & UPDATES

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

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

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

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

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yesterday's results

Legless and Running!

Tuesday, April 17th, 2018

TUESDAY, APRIL 17, 2018

Happy Birthday Jose A.!


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


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WOD
METCON

16 Min EMOM (8rds)
ODD: 10 x BBJO*
EVEN: :30 ME T2B

*Burpee box jump over

10 RFT
1x Legless Rope Climb*
100m Run

*You must control your descent until both hands are below the Green line, dropping from above the line is a NO REP.


RX+
SKILL/STRENGTH

Body Armor
3 Giant Sets:
10 DB Bench Press
15 Romanian DL
20 Close Grip Pushups
25 Weighted Hip Extensions (25/15)
Rest 2:00


METCON

“Helen”
3 Rounds For Time:
400 Meter Run
21 KBS (53/35)
12 Pull-Ups


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

Go365_LP_Reg_Logo_290x232

DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?

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


CF KIDS ROOM RULES

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

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

Thank you for your cooperation!

Bear Complex!

Monday, April 16th, 2018

MONDAY, APRIL 16, 2018

Happy Birthday Mark O.!


Congratulations to of the WOD Wars athletes/teams that competed on Saturday and Sunday this weekend!  

And because of our HUGE participation we were awarded a brand new barbell!  Don’t fight over it!

RX: Paul, DJ and Zack
RX: JonG, Oscar and CJ
RX: Jaida, Andi and Leigh
Intermediate: Phizzle, Justin (Beebs) and BNewd
Intermediate: Joe V, Chris G and Dave S
Intermediate: April, Eileen and Lindsey
Intermediate: Mercy, Becky +1
Masters: Moana, Nikki and Amy
Masters: Joel, Ant D and Cory
Masters: Brandon, Terry and Mete
Masters: Steph, Jessica and Sam
Novice: Jenn B, Trish V and Leah T


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


 

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WOD
SWOD

“BEAR COMPLEX”
5RDS: 
Each ROUND= 7x SETS of the following:
1x PC
1x FS
1x PP
1x BS
1x BTN PP

Score= Load completed in 5th round.
Example: Joe 65-95-115-135-165
Joe’s score is 165.

*Load must increase every Rd.
**Failing ANY of your sets is considered scaling.
***No “testing” rounds. Once you pick up the bar, you are starting that round.
****Must pair/triple up for rep/rounding counters, and adequate rest.

All movements must be performed precisely as the are written; no merging movements together.

 

 


RX+
SKILL/STRENGTH

Power Clean and Jerk
OTM x 12
Rounds 1-5:
Cl Pull + HPC + PC + Jk
Rounds 6-12:
1 Power Clean and Jerk
Build to a heavy single for the day, but not a max.


METCON

“Grace”
For Time:
30 Clean and Jerks (135/95)


Midline Conditioning

Alt EMOM x 16:
Odd Minutes
10 Burpee BJ Overs (24/20 open standard)
Even Minutes
:30 Seconds ME T2B
T2B Window is from the 0:00-0:30

 


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

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

 


NEWS & UPDATES

PARTICIPATE IN THE WALK FOR WISHES EVENT – APRIL 28, 2018

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ON SATURDAY, APRIL 28th @ 9am, Rebels will have a choice of not only the Team WOD at the box, but in true CrossFit style, join the Huff Family and fellow Rebels for the 2 mile Walk for Wishes at Water Works Park on Highland Ave in Tampa.  We will do an “odd object” 2 mile carry.  Might take us longer….but I doubt it! So grab a friend, grab your family or grab your dog (yes, it is pet friendly!!) and get signed up TODAY. Click the image below and it’ll take you to our page.

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

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

#TeamTheoForever

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Today’s a Great Day to REST

Sunday, April 15th, 2018

SUNDAY, APRIL 15, 2018


Regionals Masters Qualifier Schedule for this weekend:

  • Friday night, 4/20, @ 7pm (ish) Ed, Janice and a select few athletes will be throwing down the first chosen Regionals WOD.  Join us! Box will be open!
  • Saturday morning, 4/21 @ 10am (right after the Team WOD and right before Jump N Rope) we’ll do it again. Please stay and cheer them on.
  • Sunday 4/22 @ 10am and again around 1pm we’ll do the last two WODs.  We will have the box open for Open Gym in between these WODS (not during!) if you all would like to hang out and work strength and skill.  

We’re excited to watch Janice and Ed take one more step toward making it to THE GAMES!


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All Athletes: REST

 


NEWS & UPDATES

WAYS TO FIND SUPPORT AT REBELS

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rebel runners

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


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


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


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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.