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Workout of the Day

We Love You, Annie!

Tuesday, December 12th, 2017

TUESDAY, DECEMBER 12, 2017

Happy Birthday Clint!

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WOD
SWOD

Push Press
5×5 @70%-75%
Alt. 50% of ME Strict Pull-ups

METCON

“Annie”
50-40-30-20-10
DU
Sit-ups (feet secured)

Cap = 15min


RX+
SKILL/STRENGTH

Strict Handstand Push-ups
17 Strict Handstand Push-ups
Rest 1:00
15 Strict Handstand Push-ups
Rest :45
13 Strict Handstand Push-ups
Rest :30
11 Strict Handstand Push-ups
Rest :15
9 Strict Handstand Push-ups

Midline
Not For Time:
2:00 L-Sit Hold
2:00 L-Pull-Up Hold
2:00 GHD Hold


METCON

Conditioning
8 Rounds, On the 3:00
21/15 Calorie Row
100 Meter Wreckbag Sprint (70/45)

Score is slowest round


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

SAVE THE DATE!

THE 2018 BATTLE OF THE SEXES 

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will be held on 
Saturday, February 10th!
Every Rebel Athlete can participate – events from WODs to Jeopardy. New events this year! Don’t miss it!

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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.

yesterday's results

Build to a Heavy…but first…

Monday, December 11th, 2017

MONDAY, DECEMBER 11, 2017

Happy Birthday JHelm, Phizzle, Maria F.!

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CHECK OUT THE RAGNAR RECAP BELOW! And some other fun stuff from this weekend!

WOD
METCON

2RFT
20x Thruster 95/65
2x Rope Climb

At the 20min mark:
5RFT
5x Lateral Burpee-Over-Bar
5x C&J 155/105

Immediately into:
Est. 1RM C&J (pcl & pj accepted, athlete’s choice)

Cap = 15min

 


RX+
SKILL/STRENGTH

Ring Muscle-Ups
3 Rounds, Not For Time:
30/24 Calorie Row
2 Sets of 25% Max Unbroken Muscle-ups

Pausing Snatch 
2×2 @ 72%
2×2 @ 76%
2×2 @ 80%
One second at knee level

 

Back Squat
On the Minute x 5:
5 Back Squats – 74%


METCON

Conditioning
AMRAP 20:
30 Dumbbell Snatches (50/35)
30 Box Jumps (24/20)
30 Calorie Row
30 Toes to Bar

 


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

RAGNAR TRAIL
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This past weekend, 16+ of your fellow Rebels partook in Rebels’ first Ragnar Trail Relay at Alafia River State Park in Lithia, FL.  This is definitely an event we’ll add to the schedule next year! Phil, House, Dan, Matt M, Arlene, Jenn, Moana and Tracy were team House Full of Rebels.  Ed, Todd M, Blaine, Tim R, Terry, CJ, Brooke and Jana made up CFR’s Old and Bold (sorry CJ!).

What was involved? Camping (Tents, RV’s), a little running (3x 4.5-6 mile trails), some great time hanging in the Ragnar Village, watching the CF Games athletes (pass us on the trails!)…and any other type of antics you probably could want to add!

From beautiful weather to a monsoon and a four hour lightning and rain delay, the Rebels ran trails in 70 degree perfect daytime weather and in the middle of the night in a downpour.  Good challenge for teamwork and training in less than normal conditions!

Mark your calendars for early December 2018.  We’d love to have more Rebels’ Teams!  While it as a bit costly for an event, we’ve figured out a way to halve the cost! More details to come!

No major injures…and the most common complaints after a quick Sunday survey of how everyone was feeling were sore quads (lots of downhill (and uphill!) running), feet/ankle and knees all grumpy, hips and toes banged up, a few with the sniffles and one with a self esteem issue ;). And beyond these complaints, every single one of them is going to sign up for next years’ race. Check out all the picts on our FB page under the Alafia Album!

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KIDS ROOM UPDATES

Check out the updates Coach Nic and friends worked through this past weekend to help the Kids Room feel a little more refreshing!  New floor, new walls!

Thanks Nic and Bill for all the hard work!

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THURSDAY YOGA IS BACK!

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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 will be 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!

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:
SATURDAY, DECEMBER 30th
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…
we try not to make it seem like “Kill a Friend” WOD! 😉

 

 

 

UPCOMING SATURDAY DETAILS AND OTHER EVENTS

SATURDAY, DECEMBER 16th
OPEN GYM, YOGA & THE LILLAS’ TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – LEIGH AND MATT LILLA’S TEAM WOD

SATURDAY, DECEMBER 23rd
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PAUL’S TEAM WOD

MONDAY, DECEMBER 25th
CHRISTMAS DAY – BOX CLOSED

SATURDAY, DECEMBER 30th
OPEN GYM, YOGA & COACH JENN’S BRING-A-FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JENN’S BRING-A-FRIEND TEAM WOD

MONDAY, JANUARY 1st, 2018!
NEW YEAR’S DAY – BOX CLOSED

SATURDAY, JANUARY 6th
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH NIC’S TEAM WOD

SATURDAY, JANUARY 13th
OPEN GYM, YOGA & COACHES PHIL AND JENN’S TEAM WOD
ALSO…BRING-A-FRIEND WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JENN & PHIL’S BRING-A-FRIEND TEAM WOD

SUNDAY, JANUARY 14th
FIELD TRIP TO GRADY’S GOAT YOGA
Leave box at 9am, arrive at Grady’s Goat Yoga (Thonotosassa) at 10am.
$20/per person. Link to tickets HERE.
There’ s cap of 40 people so register and get your tickets soon!

SATURDAY, JANUARY 20th
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PAUL’S  TEAM WOD
THIS SATURDAY ALSO: JUMP’N’ROPE IS COMING BACK FOR TWO DOUBLE UNDER WORKSHOPS. LINK FOR TICKETS POSTED HERE SOON.

SATURDAY, JANUARY 27th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S  TEAM WOD

SATURDAY, JANUARY 6th
OPEN GYM, YOGA & COACH NIC’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH NIC’S  TEAM WOD

Chillax

Sunday, December 10th, 2017

SUNDAY, DECEMBER 10 2017

 

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All Athletes: REST


NEWS & UPDATES

MORE WAYS TO FIND SUPPORT AT REBELS

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rebel runners

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

Teamwork Makes the Dream

Saturday, December 9th, 2017

SATURDAY, DECEMBER 9, 2017

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8AM Open Gym/Yoga
9AM Jaida’s Team Wod


NEWS & UPDATES

CF KIDS ROOM RULES

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

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

Thank you for your cooperation!

yesterday's results

Karen and 5K!

Friday, December 8th, 2017

FRIDAY, DECEMBER 8 2017

Happy Birthday Suzy G.!

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WOD
METCON

Karen
For Time:
150 WB 20/14-10

cap = 15min

5min REST

For Time:
5k Run

cap = 30min


RX+
SKILL/STRENGTH

Hang Squat Clean
On the 2:00 x 7:
10 Chest to Bar Pull-Ups + 3 Hang Squat Snatches

Build progressively on the snatch


METCON

Conditioning
Every 4:00 for 5rds
7 Alternating Dumbbell Snatches (70/53)
10/7 Calorie Row
7 Burpees over Barbell

Slowest Rd is your score.

Deadlift
For Time:

3 Sets of 20:
Unbroken Deadlifts (225/155)

Rest as little as needed between rounds


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

Weightlifting is the Best!

Thursday, December 7th, 2017

THURSDAY, DECEMBER 7 2017

Happy Birthday Phil R…wherever you are!

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WOD
OPEN GYM
or
SWOD

PR3RM

FS5RM

DL 5RM

or

In honor of National Pearl Harbor Remembrance Day, we’re also offering the Navy Hero WOD: Marston.

Marston

Complete as many rounds as possible in 20 minutes of:
405-lb. deadlift, 1 rep
10 toes-to-bars
15 bar-facing burpees

Post rounds completed to comments.


MarstonWe do this WOD in honor of….Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, . Marston died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.

Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.

We chose a Navy Hero to honor the 2,403 citizens of the United States who were killed in the Japanese surprise attack on Pearl Harbor in Screen Shot 2017-12-06 at 7.49.03 PMHawaii on December 7, 1941.

On Sunday morning, December 7, 1941, the Imperial Japanese Navy Air Service attacked Naval Station Pearl Harbor in Honolulu, Oahu,
Hawaii Territory, without warning and without a declaration of war, killing 2,403 American servicemen, and injuring 1,178 others. The attack sank four U.S. Navybattleships and damaged four others. It also damaged three cruisers, three destroyers, and one minelayer. Aircraft losses were 188 destroyed and 159 damaged. (Thank you Wikipedia for the history refresher!)


RX+

REST DAY


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

RAGNAR TRAIL RUN
CROSSFIT DIVISION

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GOOD LUCK to our 2 Ragnar teams! Team House Full of Rebels: House, Phiz, Jenn E, Moana, Dan N, #9, and the Mitchell’s; and Team Old & Bold: Ed, Terry Ho, Blaine, CJ, the Ritters, Todd M. and Jana. On Friday December 8th starting at 9am through Saturday December 9th at 5pm, Our teams will run 120mi. The event is called the Ragnar Trail.  With the new CrossFit Division (in which CF Headquarter will be sending a Team that includes Dave Castro and Rich Froning!) we go head-to-head against other CrossFit affiliates in the local area for a chance to win the coveted 80LB Ragnar kettle bell.

Make plans to come camp with us at Alafia River State Park on Friday and Saturday 12/8-9. Maybe see some CF Royalty and cheer on 16 of your fellow athletes!

yesterday's results

“ATHLETE STUNNED TO LEARN THAT SHAVING REPS WILL NOT GET HIM AS FIT AS FAST”

Wednesday, December 6th, 2017

“ATHLETE STUNNED TO LEARN THAT SHAVING REPS WILL NOT GET HIM AS FIT AS FAST”
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“You’re telling me, even though I got top-time on the leaderboard, there are people getting fitter than me?”
Carl Pinnhed asked coaches after being confronted about possibly ‘accidentally’ missing reps on his 48 second Fran time.

Pinnhed was astonished to find out that a false red-markered score is not the main purpose of our training.
“For years I had been training to improve my workout scores. When I found out you can improve you scores drastically just by fibbing about the work you put in… my fitness skyrocketed.” Expressed Carl. “What I wasn’t aware of is my inability to track my work outs with the prescribed-skipped reps that I had done last time. So to be safe, I would just skip an entire round… and 100 percent of the time I PR. What I didn’t know is that in a class of two people… the coaches counted my reps. I have never felt so insulted and betrayed. I mean… who would do such a thing.”

Coaches around the world have been dealing with this epidemic. What’s important is improving your fitness and strength, not achieving top time. There is a very famous CrossFit saying, ‘No one cares how good you are but EVERYONE cares if you cheat.’ Be honest with yourself and with your abilities. It is the only way to truly know if you are growing and improving.

*Coach Joel (seen in photo) is not a rep-skipper or cheater in any way. We used his picture purely for the purpose of this post and because it is a glorious picture.

On Wednesdays, we crush souls

Wednesday, December 6th, 2017

WEDNESDAY, DECEMBER 6 2017

Happy Birthday JD!

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                           WE KNOW WHO YOU ARE

NOTE RE: CHEATING

Your coaches have a system, as hard as it can be to believe, we know how many reps you did. We get really upset when an athlete “mis-counts” and usually try to chalk up missed reps as just that, missed reps. Not intentional cheating or rep shaving. Please act with integrity. We occasionally, when there is suspicion, or when another athlete complains that a fellow athlete is believe to be a rep-shaver, assign a coach to casually count their reps, especially on a benchmark girl.  Yesterday, we caught a few athletes yesterday seriously shaving reps during Fran (as many as 5 reps per round). It disappointed us deeply. We have a small number of habitual offenders. The coaches are always watching, always aware, sometimes even counting your every rep. While you may not be approached, know that we know who you are, and trust us, so do your fellow athletes.  Don’t be that person.

WOD
METCON

14min AMRAP
60cal Row
50x T2B
40x WB 20/14-10
30x PC 135/95
20x Ring MS

12min Biathlon
For Time:
50/35cal Assault Bike
1mi Run


RX+
SKILL/STRENGTH

Barbell Cycling
5Min EMOM
1- 6 Hang Squat Cleans + 2 Push Jerks

2- 5 Hang Squat Cleans + 3 Push Jerks

3- 4 Hang Squat Cleans + 4 Push Jerks

4- 3 Hang Squat Cleans + 5 Push Jerks

5- 2 Hang Squat Cleans + 6 Push Jerks


Barbell: (155/105)


METCON

Conditioning
“Johnny”
Buy-In: 1,200 Meter Row
2 Rounds:
19 Calorie Assault Bike
87 Double Unders
7 Rope Climbs
Cash out: 1,200 Meter Row


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
@RebelHealthyesterday's results

FRAN!!!

Tuesday, December 5th, 2017

TUESDAY, DECEMBER 5, 2017

Happy Birthday Jenn L, Jenn W, Gerbs and Leah H.!

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WOD
SWOD

OHS
5×5 @ 70%
Alt. 10x GHD sit-ups

METCON

FRAN
For Time:
21-15-9
Thrusters 95/65
Pull-ups

Here’s a quick video of Greg Glassman talking about Fran. “If a hurricane that wreaks havoc on a whole town can be Fran, so can a workout.”


RX+
SKILL/STRENGTH

Strict Handstand Push-ups 
15 Strict Handstand Push-ups
1:00 Rest
13 Strict Handstand Push-ups
:45 Seconds Rest
11 Strict Handstand Push-ups
:30 Seconds Rest
9 Strict Handstand Push-ups
:15 Seconds Rest
7 Strict Handstand Push-ups

Midline
Not for Time:
30 Strict Toes to Bar
40 GHD Sit-Ups
50 Abmat Sit-Ups


METCON

Conditioning
5 Rounds:
10 PC (135/95)
10 Bar Facing Burpee


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

MORE WAYS TO FIND SUPPORT AT REBELS

screen-shot-2016-09-27-at-8-53-48-pm


rebel runners

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


screen-shot-2017-01-05-at-6-37-20-pm

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

yesterday's results

Red, White & Blue Crew

Monday, December 4th, 2017

MONDAY, DECEMBER 4, 2018

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Thank you to all those who attended, brought food and drink, helped set up and clean up at The Walkers this past weekend.  It was great to spread some holiday cheer and share our gratitude for our community! Special thanks to Bob and Trish Walker for once again hosting us!

Congratulations to Terry Howard and his partner Sara who competing in the mixed RX division of the Reindeer Games in Cape Coral this past Saturday. They ended up mid pack (14/34) in  legit placing.

Finally congratulations to Isaiah Del Rio who finished 4th (4/8) in the Winter WODerland competition in Tampa yesterday.  

WOD
SKILL

Strict Pull-up & DU conditioning
10min EMOM
Odd: 40% of ME UB Strict Pull-ups
Even: 40x DU

Pull ups again today will be done as partner pull-ups and not banded when independent pull ups aren’t possible

METCON

Red, White & Blue Crew
10min AMRAP
1mi Run then:
ME SQ SN 135/95

[rest 3min]

7min AMRAP
800m Run then
ME SQ CL 135/95

[rest 3min]

4min AMRAP
400m Run then
ME Thruster 135/95

*Lifts do not have to be unbroken

 


RX+
SKILL/STRENGTH

Pausing Snatch 
1 Second Pause at Knee 
2×2 – 70%
2×2 – 74%
2×2 – 78%


Back Squat

On the Minute x 5:
5 Back Squats – 72%


METCON

Ring Muscle-Ups
AMRAP 1:00
Ring Muscle-Ups
*Benchmark Test. Does not need to be unbroken.


Conditioning
“EICKAJ”

30 Chest to Bar Pull-Ups
50 Thrusters (65/45)
70/50 Calorie Row

 


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

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! 😉


BRING A FRIEND WOD

The next one is: SATURDAY, DECEMBER 30th.
Save the date! Bring your friends!
We promise…the goal is to introduce them to CrossFit…we try not to make it seem like “Kill a Friend” WOD! 😉

SATURDAY, DECEMBER 9th
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JAIDA’S TEAM WOD

SATURDAY, DECEMBER 16th
OPEN GYM, YOGA & THE LILLAS’ TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – LEIGH AND MATT LILLA’S TEAM WOD

SATURDAY, DECEMBER 23rd
OPEN GYM, YOGA & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PAUL’S TEAM WOD

SATURDAY, DECEMBER 30th
OPEN GYM, YOGA & COACH JENN’S BRING-A-FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH JENN’S BAF TEAM WOD