/

 

Workout of the Day

Open Gym or Muscle Up & BB work

Thursday, December 13th, 2018

Thursday, December 13, 2018

Happy Birthday Angie B!

Screen Shot 2018-12-04 at 10.13.40 AM

VOLUME, RECOVERY, HEALTH, AND CHOICES
Recycling a great post from the past!

WOD
SWOD

Open Gym or …

Option A: Session 4/4 of building capacity / big sets:
2-3 Rounds:
25x PP 95/65
25x Thruster
25x T2B
25X BJO
2:00 rest after each set of 4 movements. Rest as needed but minimally between each movement.

METCON

Option B:
RX:
15 min to work through rounds of:
5x strict MU or progression
4x Squat Snatch 185/125

SCALED:
15 min to work through rounds of:
7x  Squat Snatch 115/75=135/95
7x C2B Pull ups
7x Strict Dips
**further scaling of each movement posted at the box


RX+

REST DAY

 


LEGENDS

DEATH BY CALORIES ON THE ROWER. Once you tap out – start over 🙂


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

BIG NEWS! THE 2019 OPEN DATES HAVE BEEN RELEASED!
You have 74 days to “get your sh#t  together!

IMG_1704Diet – check. Sleep – check. Mindset – check. Training….here we go! You will see the following movements in the Open, listed in order of the frequency they appear (so those at the top appear most frequently). You will notice the programming begin to focus on these movements, and you will notice the metcons coming before the strength. The Open is like our “Olympics”…it builds excitement and motivation as the year begins to hone your technique and strategy to be the best CrossFitter you can be as you enter the Open Season. Think you’re not competitive? Think again – it’s you against you. It’s a way to gauge if you have improved in a year even though you’ve aged. It’s a way to embrace your sport and see this as such, versus just another exercise routine.

BARBELL
Snatch / Power Snatch (DB and BB)
Thruster
Wall Ball
Power Clean/Clen (DB and BB)
DL
Clean & Jerk (DB and BB)
Push Press
Jerk
OH WL
OHS
Squat (DB)

GYMNASTICS
C2B PULL UPS
T2B
MU (Ring and Bar)
Burpee / BFB
BJ
HPSU
Pushup
HS Walk

CARDIO
DU
Row

yesterday's results

Core Smashing Wednesday

Wednesday, December 12th, 2018

Wednesday, December 12, 2018

Happy Birthday Clint B!

party photo boothWOD
SKILL/SWOD

I. WOD Prep Complex
Climbing in load, work through the following complex to at or above the WOD load on the BS (where able)
PC + PJ + BS + PJ

METCON

For time:
400M Run
30x T2B
15x BS 205/135
400M Run
24x T2B
12x BS
400M Run
18x T2B
9x BS
*BS is from the deck

RX+
SKILL/STRENGTH

Body Armor
3 Giant Sets:
10 Good Mornings
20 Box Step-Ups
30 Glute Bridges
40 AbMat Sit-Ups


METCON

“Rugrats” 
On the 4:00 x 5 Rounds:
9 Burp BJOvers (24/20)
15 DB FS (50’s/35’s)
15/12 Cal Assault Bike

 


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

baf dec 2018

Saturday, December 15th
8:00 am Open Gym and Yoga
9:00 am  Ed and Sam’s Bring-a-Friend WOD

Saturday, December 22nd
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Team WOD

Monday, December 24th (Christmas Eve)
Open 1/2 day
Morning classes @ 6am, 7am, 8am and 9am
Midday classes @ 11am, 12pm and 1pm

Tuesday, December 25th (Christmas Day)
Closed for the holiday

Saturday, December 29th
8:00 am Open Gym and Yoga
9:00 am Team WOD

Monday, December 31th (New Year’s Eve)
Open 1/2 day
Morning classes @ 6am, 7am, 8am and 9am
Midday classes @ 11am, 12pm and 1pm

Tuesday, January 1st (New Year’s Day)
Closed for the holiday

holidays 2018

yesterday's results

Open WOD 17.5

Tuesday, December 11th, 2018

Tuesday, December 11, 2018

Happy Birthday Phil S!

55lbGOBSQ

**Photos:
Top row from left: Coach Jaida, Lindsey, Melly
Bottom row from left: Cindy, Donna (Lindsey’s mom!), Dusida

 

WOD
SKILL/SWOD

“Open Prep”
17.5
10 RFT:
9x Thruster 95/65
35x DU
This workout is easy to RX if you have these movements and moves relatively quickly. If you did the Open in 2015 look up your score and beat it!

METCON

Press 5×3
Alt each set of pressing with 8x strict pull ups AHAP (AHAP would be strict weighted C2B)


RX+
SKILL/STRENGTH

Gymnastic Conditioning
5 Rds, In a 90 Sec Window:
20/14 Cal Row
Max HSPU

Rest 30 Seconds After Each Round. 1st 3 Rounds Strict. Last 2 Rounds Kipping.

 

Push Jerk
Heavy 5-4-3-2-1


METCON

“Down Time” 
AMRAP 7:
3-6-9-12… etc
DL
HPC
PJ

Continue to Climb By (3) Repetitions Until 7:00.

Barbell: 135/95

 


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

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

 


NEWS & UPDATES

TODAY IS “INTERNATIONAL HAVE A BAGEL DAY”

Screen Shot 2018-12-09 at 12.42.47 PM

 

 

 

 

 

Here’s how to do that without screwing up your “diet”. READ ME.

 


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


CF KIDS ROOM RULESIMG_6701

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 then 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 (yes we have wifi!).  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. It’s just always going to be the case where we food is spilled or crumbs left on the floor. We’re an open-air warehouse – crumbs -> bugs! 
  • 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. Please clean up after your kid(s) when you colledt them to leave.
  • However odd this may sound, if kids stand on the benches to watch their parents train through the window, please advise them NOT TO PICK THE PAINT OFF THE WINDOW SILLS.

Thank you for your cooperation!

yesterday's results

Pulling and Pushing – all day

Monday, December 10th, 2018

Monday, December 10, 2018

15 days until Christmas!
71 days until The Open!

Happy Birthday Chris Sy!

Screen Shot 2018-12-09 at 12.08.17 PM

Screen Shot 2018-12-09 at 12.09.21 PM

Great article in the CF Journal “What Exercise Science Can Learn From CrossFit”. As many of you may know we’ve alway had a heightened focus on education for our coaches all the way from anatomy and kinesiology to this – a better, more specific definition of fitness.  It works. It’s logical. And it’s bulletproof across the span of ages. It’s a long-ish read, but it’ll make sense to some of you with what you do every day when you walk in the box. 

 

WOD
SKILL

Muscle Up and Handstand Walking

Four ability categories will be offered.  You will work STRICT MUSCLE-UP  and HANDSTAND WALKING components and drills regardless of your ability.

Your strength in the movements of the chest to bar pull up and the strict dip are essential and easily developed with diligence at any age (well…almost any!).

Your bodyweight will play a factor in your success – and we’re not being mean we’re just saying – let this drill be the wake-up call that “damn! I have to get my diet in check because I’m pulling and pushing more than I am able or need to”. Need motivation? Today may be it!

METCON

5 RFT:
Hang Squat Snatch 135/95
30x Push up*
*Reminder as we don’t tolerate sloppy pushups at Rebels: Hips and midsection do not touch the ground once you have initiated the pushup. Thighs and stomach are THE FIRST off the deck on the way up and THE LAST on the deck on the way down. No snaking, sagging….and no knee pushups. We will use the mobile bars to elevate the floor or bands where needed – work these progressions correction to achieve the RX movement!

 


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.

This is a heavy gymnastics week and Thursday builds on Monday if you let it and if you’re working on muscle ups. More Oly this week and Open Prep (now that we have the dates!)

Tuesday

I. “Open Prep”
17.5
10 RFT:
9x Thruster 95/65
35x DU
This workout is easy to RX if you have these movements and moves relatively quickly. If you did the Open in 2015 look up your score and beat it!

II. Press 5×3
Alt each set of pressing with 8x strict pull ups AHAP (AHAP would be strict weighted C2B)

Wednesday

I. WOD Prep Complex
Climbing in load, work through the following complex to at or above the WOD load on the BS (where able)
PC + PJ + BS + PJ

II.
For time:
400M Run
30x T2B
15x BS 205/135
400M Run
24x T2B
12x BS
400M Run
18x T2B
9x BS
*BS is from the deck

Thursday

Open Gym or …
Option A: Session 4/4 of building capacity / big sets:
2-3 Rounds:
25x PP 95/65
25x Thruster
25x T2B
25X BJO
2:00 rest after each set of 4 movements. Rest as needed but minimally between each movement.

Option B:
RX:
15 min to work through rounds of:
5x strict MU or progression
4x Squat Snatch 185/125

SCALED:
15 min to work through rounds of:
7x  Squat Snatch 115/75=135/95
7x C2B Pull ups
7x Strict Dips
**further scaling of each movement posted at the box

Friday

For time:
800M Run
10 Rds:
10x HSPU
10x Pistol
800M Run

 


RX+
SKILL/STRENGTH

Stamina Squatting (Final Week) 
ALT OTM x 12 (6 Rds):
Odd: 3 Front Squats
Even: 6 Back Squats

Barbell Loaded at 70% of 1RM Front Squat

 

Snatch Complex
5 Sets:
Psn+ Hang Sq Sn + Sq Sn


METCON

Ring Muscle-Ups
AMRAP 2:
Max Ring Muscle-ups

Rest 1 Minute

AMRAP 2:
Max Ring Muscle-ups

“Jump Start” 
For Time:
60 Double Unders,
30 DB SN (50/35)
60 Double Unders, 30/21 Cal Row
60 Double Unders,
30 T2B
60 Double Unders, 30/21 Cal Row
60 Double Unders,
30 DB SN (50/35)

 

 

 


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

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

 


NEWS & UPDATES

UPCOMING CROSSFIT COMPETITIONS

JANUARY 26, 2019
NEW YEAR’S REVOLUTION @ CF ABF
Register here
M/F Teams of 2. All Divisions. $160/team

3rd WEEK IN FEBRUARY, 2018 (estimate)
CROSSFIT OPEN
5-week competition qualifier for the CF Games
www.games.crossfit.com

APRIL 13TH 2018
WOD WARS FL
http://www.wodwarsfl.com
Teams of 3, same-sex
$270/team

 

REST DAY

Sunday, December 9th, 2018

Sunday, December 9th, 2018

 

IMG_6103.JPG

ALL ATHLETES REST

 

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.

This is a heavy gymnastics week and Thursday builds on Monday if you let it and if you’re working on muscle ups. More Oly this week and Open Prep (now that we have the dates!)

Monday

I. Muscle Up and Handstand Walking Drills consisting of four ability categories where you will work STRICT MUSCLE UP components and HS Walk drills regardless of your ability. Your strength in the movements of the chest to bar pull up and the strict dip are essential and easily developed with diligence at any age (well…almost any!). Your bodyweight will play a factor in your success – and we’re not being mean we’re just saying – let this drill be the wake up call that “damn! I have to get my diet in check because I’m pulling and pushing more than I am able or need to”.

II.
5 RFT:
Hang Squat Snatch 135/95
30x Push up*
*Reminder as we don’t tolerate sloppy pushups at Rebels: Hips and midsection do not touch the ground once you have initiated the pushup. Thighs and stomach are THE FIRST off the deck on the way up and THE LAST on the deck on the way down. No snaking, sagging….and no knee pushups. We will use the mobile bars to elevate the floor or bands where needed – work these progressions correction to achieve the RX movement!

Tuesday

I. “Open Prep”
17.5
10 RFT:
9x Thruster 95/65
35x DU
This workout is easy to RX if you have these movements and moves relatively quickly. If you did the Open in 2015 look up your score and beat it!

II. Press 5×3
Alt each set of pressing with 8x strict pull ups AHAP (AHAP would be strict weighted C2B)

Wednesday

I. WOD Prep Complex
Climbing in load, work through the following complex to at or above the WOD load on the BS (where able)
PC + PJ + BS + PJ

II.
For time:
400M Run
30x T2B
15x BS 205/135
400M Run
24x T2B
12x BS
400M Run
18x T2B
9x BS
*BS is from the deck

Thursday

Open Gym or …
Option A: Session 4/4 of building capacity / big sets:
2-3 Rounds:
25x PP 95/65
25x Thruster
25x T2B
25X BJO
2:00 rest after each set of 4 movements. Rest as needed but minimally between each movement.

Option B:
RX:
15 min to work through rounds of:
5x strict MU or progression
4x Squat Snatch 185/125

SCALED:
15 min to work through rounds of:
7x  Squat Snatch 115/75=135/95
7x C2B Pull ups
7x Strict Dips
**further scaling of each movement posted at the box

Friday

For time:
800M Run
10 Rds:
10x HSPU
10x Pistol
800M Run

 

 


NEWS & UPDATES

BIG NEWS! THE 2019 OPEN DATES HAVE BEEN RELEASED!
You have 74 days to “get your sh#t  together!

IMG_1704Diet – check. Sleep – check. Mindset – check. Training….here we go! You will see the following movements in the Open, listed in order of the frequency they appear (so those at the top appear most frequently). You will notice the programming begin to focus on these movements, and you will notice the metcons coming before the strength. The Open is like our “Olympics”…it builds excitement and motivation as the year begins to hone your technique and strategy to be the best CrossFitter you can be as you enter the Open Season. Think you’re not competitive? Think again – it’s you against you. It’s a way to gauge if you have improved in a year even though you’ve aged. It’s a way to embrace your sport and see this as such, versus just another exercise routine.

BARBELL
Snatch / Power Snatch (DB and BB)
Thruster
Wall Ball
Power Clean/Clen (DB and BB)
DL
Clean & Jerk (DB and BB)
Push Press
Jerk
OH WL
OHS
Squat (DB)

GYMNASTICS
C2B PULL UPS
T2B
MU (Ring and Bar)
Burpee / BFB
BJ
HPSU
Pushup
HS Walk

CARDIO
DU
Row

yesterday's results

COACH JAIDA’S TEAM WOD

Saturday, December 8th, 2018

Saturday, December 8th, 2018

IMG_6766.JPG“Man on Fire” Buprees…it’s time to start planning Battle of the Sexes 2019!

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

**This weekend is also the Ragnar Trail at Alafia River State Park and Valor Games. Good luck!

Ragnar Team: 
Moana
Arlene
Jennerator
Tracy (#9)
CJ
Matt M/Terry
Dan
House

Valor Games Competitors:
Mariah and Kristin B
Jeremy and Rob


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

baf dec 2018


Saturday, December 15th
8:00 am Open Gym and Yoga
9:00 am  Ed and Sam’s Bring-a-Friend WOD

Saturday, December 22nd
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Team WOD

Monday, December 24th (Christmas Eve)
Open 1/2 day
Morning classes @ 6am, 7am, 8am and 9am
Midday classes @ 11am, 12pm and 1pm

Tuesday, December 25th (Christmas Day)
Closed for the holiday

Saturday, December 29th
8:00 am Open Gym and Yoga
9:00 am Team WOD

Monday, December 31th (New Year’s Eve)
Open 1/2 day
Morning classes @ 6am, 7am, 8am and 9am
Midday classes @ 11am, 12pm and 1pm

Tuesday, January 1st (New Year’s Day)
Closed for the holiday

holidays 2018

yesterday's results

“Gymnastics Chipper”

Friday, December 7th, 2018

Friday, December 7th, 2018

**This weekend the Ragnar Trail at Alafia River State Park and Valor Games. Good luck!

Ragnar Team: 
Moana
Arlene
Jennerator
Tracy (#9)
CJ
Matt M/Terry
Dan
House

Valor Games Competitors:
Mariah and Kristin B
Jeremy and Rob

Happy Birthday Phil R!

IMG_2281.JPG

WOD
METCON

This is a doozy! MUCH MORE DIFFICULT THAN IT LOOKS. Note the Reps on BJ, KBS, K2E – those will slow you down. Note the Triple Unders! If you’ve never tried – get in and see what you can you do in your warm up!

“Gymnastics Chipper”
For Time:
50 WL
25 C2B Pullups
50 BJ 24/20
25 Triple Unders
50 KBS 55/35
25 Ring Dip
50 K2E
25 2-For-1 WB 20/14
50 Situps (Abmat)
5 x Rope Climbs

 


RX+
SKILL/STRENGTH

Stamina Squatting
ALT OTM x 12 (6 Rds):
Odd: 1 Front Squat
Even: 3 Back Squats
Bar Loaded at 82% of 1RM FS For Both Lifts

Clean and Jerk Complex 
5 Sets (Building to a Moderate):
5-Rep Touch and Go Squat Clean + Split Jerk

METCON

“Sore Eyes” 
AMRAP 20:
20 Wallballs (20/14)
20 Sumo Deadlift High Pulls (75/55)
20 Box Jumps (24/20)
20 Push Presses (75/55)
20/14 Calorie Row

 

ASK COACH WHERE TO SET UP. MAY NEED TO PERFORM THIS PART IN KIDS SIDE.


BIG NEWS! THE 2019 OPEN DATES HAVE BEEN RELEASED!
You have 74 days to “get your sh#t  together!

IMG_1704Diet – check. Sleep – check. Mindset – check. Training….here we go! You will see the following movements in the Open, listed in order of the frequency they appear (so those at the top appear most frequently). You will notice the programming begin to focus on these movements, and you will notice the metcons coming before the strength. The Open is like our “Olympics”…it builds excitement and motivation as the year begins to hone your technique and strategy to be the best CrossFitter you can be as you enter the Open Season. Think you’re not competitive? Think again – it’s you against you. It’s a way to gauge if you have improved in a year even though you’ve aged. It’s a way to embrace your sport and see this as such, versus just another exercise routine.

BARBELL
Snatch / Power Snatch (DB and BB)
Thruster
Wall Ball
Power Clean/Clen (DB and BB)
DL
Clean & Jerk (DB and BB)
Push Press
Jerk
OH WL
OHS
Squat (DB)

GYMNASTICS
C2B PULL UPS
T2B
MU (Ring and Bar)
Burpee / BFB
BJ
HPSU
Pushup
HS Walk

CARDIO
DU
Row

 

NEWS & UPDATES

MEMBERSHIP DUES!

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! 😉


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

yesterday's results

 

OPEN GYM or GRUNT WORK

Thursday, December 6th, 2018

Thursday, December 6th, 2018

Happy Birthday JD!

IMG_6233.JPG

WOD
SKILL/SWOD

SESSION 3/4
3 Rds NFT:
20x PP 95/65
20 THR 95/65
20 T2B
20 BJOver 24/20
2Min Rest

“Grunt Work”

3-5 Rds NFT:
50m Low-side Sled Push
12 GHD Situps
12 Hip Ext or 6 GHR
50m Right Hand OH, Left hand Front Rack walk
50m Left Hand OH, Right hand Front Rack walk


RX+
REST DAY


LEGENDS
METCON

50′ CONTINUOUS
Row 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

SOME INFO FROM OUR ONRAMP BOOKLET THAT SOME OF YOU MAY HAVE BEEN HERE LONG ENOUGH NOT TO HAVE SEEN!

Screen Shot 2018-11-28 at 4.02.15 PM Screen Shot 2018-11-28 at 4.02.00 PM

HOLIDAY HOURS

holidays 2018

Run, Burpee, Power Clean

Wednesday, December 5th, 2018

Wednesday, December 5th, 2018

Happy BURPday Leah Huff, Legend “O.P.”!

IMG_3535.JPGLeah gets burpees on her birthday!!

MEMBERSHIP DUES!

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! 😉

WOD
METCON

Three 4Min AMRAPs
4Min rest between each

4′ AMRAP:
400m Run
15x Burpee over Bar
ME PC 135/95
4min rest

4′ AMRAP:
400m Run
10x Burpee over Bar
ME PC 155/105
4min rest

4′ AMRAP:
400m Run
5x Burpee over Bar
ME PC 185/135

SKILL/SWOD

15Mins to work to a heavy complex:
P.Sn + H.SqSn + OHS*

This is a good day for folks who struggled with a “press out” on Isabel last week to work that form, including maybe the addition of a Snatch Balance versus OHS in the complex. Chat with your coach today!


RX+
METCON

Conditioning 
AMRAP 5:
21 Back Squats (155/105)
21 Back Squats (185/125)
AMRAP Back Squats (225/155)

Rest 3 Minutes

21 Bench Press (135/95)
21 Bench Press (155/105)
AMRAP Bench Press
(185/135)

Rest 3 Minutes

21 Deadlifts (185/135)
21 Deadlifts (225/155)
AMRAP Deadlifts (275/185)


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

baf dec 2018

Saturday, December 8th
8:00 am Open Gym and Yoga
9:00 am Coach Jaida’s Team WOD
**This weekend is also the Ragnar Trail at Alafia River State Park. Good luck runners!

Saturday, December 15th
8:00 am Open Gym and Yoga
9:00 am  Ed and Sam’s Bring-a-Friend WOD

Saturday, December 22nd
8:00 am Open Gym and Yoga
9:00 am Coach Paul’s Team WOD

Monday, December 24th (Christmas Eve)
Open 1/2 day
Morning classes @ 6am, 7am, 8am and 9am
Midday classes @ 11am, 12pm and 1pm

Tuesday, December 25th (Christmas Day)
Closed for the holiday

Saturday, December 29th
8:00 am Open Gym and Yoga
9:00 am Team WOD

Monday, December 31th (New Year’s Eve)
Open 1/2 day
Morning classes @ 6am, 7am, 8am and 9am
Midday classes @ 11am, 12pm and 1pm

Tuesday, January 1st (New Year’s Day)
Closed for the holiday

holidays 2018

SOME INFO FROM OUR ONRAMP BOOKLET THAT SOME OF YOU MAY HAVE BEEN HERE LONG ENOUGH NOT TO HAVE SEEN!

Screen Shot 2018-11-28 at 4.00.58 PM Screen Shot 2018-11-28 at 4.00.51 PM

yesterday's results

Heels and Balls to the Walls

Tuesday, December 4th, 2018

Tuesday, December 4th, 2018

IMG_9914.JPG

WOD
METCON

For Time:
75x HSPU
EMOM 20x DU

Cap: 20Mins

SPEAL’S IMPOSSIBLE EMOM
Every 2:00 for 5 Rounds (10:00)
Run 200m + 18WB 20/14

There will be scaling options for those who know 18 WB’s is impossible 😉
This is a conditioning drill. Your goal: choose your WOD (RX or scaled) and STICK WITH THIS PLAN for the entire 5 rounds or 10 minutes. If 200M takes less than 1:00 then you need to be able to complete 18x WB in less than 1:00 and be ready to run again at the top of the next minute – for 5 rounds.

Very RX athletes on back Flag wall – no exceptions. This is a conditioning right of passage.


RX+
SKILL/STRENGTH

Body Armor
3×8 Glute Ham Raise
3×10 Hip and Back Extensions
3×12 Barbell Bench Press
3×16 Close Grip Dumbbell Floor Presses
3x Max Effort L-Sit hold

Rest 1 Minute Between Each


METCON

“Criss Cross”
AMRAP 15:
30 Double Unders
15 PC (115/80)
30 Double Unders
15 T2B

Gymnastic Conditioning
AMRAP 4:
1-2-3-4-5-6-7-8…
Unbroken C2B Pull-ups

Climbing as High as Possible


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

YOGA …DO IT!

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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.

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SOME INFO FROM OUR ONRAMP BOOKLET THAT SOME OF YOU MAY HAVE BEEN HERE LONG ENOUGH NOT TO HAVE SEEN!

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UPCOMING CROSSFIT COMPETITIONS

JANUARY 26, 2019
NEW YEAR’S REVOLUTION @ CF ABF
Register here
M/F Teams of 2. All Divisions. $160/team

3rd WEEK IN FEBRUARY, 2018 (estimate)
CROSSFIT OPEN
5 week competition qualifier for the CF Games
www.games.crossfit.com

APRIL 13TH 2018
WOD WARS FL
http://www.wodwarsfl.com
Teams of 3, same sex
$270/team

yesterday's results