/

 

Workout of the Day

TEAM WORK MAKES DREAM WORK

Saturday, June 24th, 2017

SATURDAY, June 24th 2017

IMG_9914.JPG

It’s Coach Phil’s Saturday!

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

– Good luck to all of our athletes and coaches competing in the Bacon Beat down this weekend! Keep calm, work hard and have fun! #InWodWeTrust –

 

 


NEWS & UPDATES

DID YOU KNOW YOU CAN TRAIN FOR FREE?
OR AT HALF YOUR NORMAL MEMBERSHIP RATE? 

referafriend-444x284

CFR has always had a referral policy in place. If you refer someone to us and they join, you receive a 50% credit on your monthly dues the following month. It’s the ONLY way we market, other than the Test Drive which is an hour of donated time introducing potential Rebels to CrossFit.  CrossFit is so hard to describe – hard to put into ads, and hard to explain because there are so many facets: strength, metabolic conditioning, skills, community….SO HARD!

BRING A FRIEND WOD!  

Why? Well, it’s the only way we market our business. Years (like YEARS!) ago we attended a CrossFit Affiliate Meeting where Coach Glassman spoke. Smart man! Like….well…CrossFit is where it is because of him and his vision.  While he focused on a myriad of things, one of his focuses was growing the affiliate businesses using word of mouth and internal referrals – specifically because CrossFit is SO HARD TO DESCRIBE! It’s Olympic Lifting. And Power Lifting. And Gymnastics. And some single-style cardio.  Includes old-style conditioning…but with new-style formats.  Tell someone that and you’ll get the deer in the headlights/not interested stare.  But if a friend brags about it – calling it fun, interesting, effective and challenging, then it’s more likely that friend might be interested in trying CrossFit or joining it.  We prefer to use this strategy versus short selling our box, our coaches and our community with deep discounts or Groupons that only serve to lessen the quality of the onramp and “sticker-shock” the athlete once their first full month comes into play. We invest a lot in our coaches, our box, and want to pass that quality on to our community and friends!

BRING A FRIEND WOD

The next one is: SATURDAY, JULY 22ND
Save the date! Bring your friends!

SATURDAY, JUNE 24
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – Open Gym & YOGA w/ Julie
9:00am – COACH PHIL’S  Team WOD
*BACON BEATDOWN THIS WEEKEND!

Screenshot 2017-06-16 16.21.29

After Saturday’s Team WOD at the box, come and hang out with us the rest of the day on Clearwater Beach to celebrate 7 years of Rebels’ history.  We are celebrating our (YOUR) coaches this year. Show up and show them some love!
Ed and Sam will be making an announcement that will help Rebels continue to grow into the comprehensive health-oriented company we’ve always dreamed it would be.  From you all, to CrossFit Kids, to Legends…from fitness, to health promotion to disease prevention…some of you don’t know, but that’s our goal.
We are so very proud of every single member of our
Rebels’ family and are bless so have such a far
reaching and close-knit community.  Please
join us!


yesterday's results

“OHS-A-THON”

Friday, June 23rd, 2017

FRIDAY, June 23rd 2017

IMG_9878.JPG

WOD
SKILL/SWOD

15 min. to establish a heavy SN BAL:

…Then 3 x 2 @ 75% of that load

METCON

2. OHS-A-THON

For time:
100 x OHS 135/95
*10 T2B everytime you break

-25 min. cap

 


RX+
SKILL/STRENGTH

  1. Gymnastics Benchmark
    Max Reps of C2B Pull-ups in 1:00
    Does not need to be unbroken
  2.  Snatch
    60%/2
    70%/2
    75%/2
    80%/1
    85%/1
    (90%/1)2
  3. Clean & Jerk
    60%/2+1
    70%/2+1
    75%/2+1
    80%/1
    85%/1
    (90%/1)2
  4. Front Squat
    60%/2
    70%/2
    75%/2
    80%/2

METCON

5. Conditioning
21-15-9:
DB Hang Squat Cleans (50’s/35’s)
HSPU
600m Run


NEWS & UPDATES

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

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

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


Screenshot 2017-06-16 16.21.29

After Saturday’s Team WOD at the box, come and hang out with us the rest of the day on Clearwater Beach to celebrate 7 years of Rebels’ history.  We are celebrating our (YOUR) coaches this year. Show up and show them some love!
Ed and Sam will be making an announcement that will help Rebels continue to grow into the comprehensive health-oriented company we’ve always dreamed it would be.  From you all, to CrossFit Kids, to Legends…from fitness, to health promotion to disease prevention…some of you don’t know, but that’s our goal.
We are so very proud of every single member of our
Rebels’ family and are bless so have such a far
reaching and close-knit community.  Please
join us!


 

“ANNIE”

Thursday, June 22nd, 2017

THURSDAY, June 22nd 2017

IMG_9936.JPG

WOD
SKILL/SWOD

  1. Choose your skill:
    Handstand/Headstand drill or Pullup/Butterfly pullup drill

METCON

2. “Annie”

For time:
50-40-30-20-10
DU
Sit-up (feet secured)

 

 

 

 


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

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

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

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

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

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

yesterday's results

“THE CHAPMAN CHIPPER”

Wednesday, June 21st, 2017

WEDNESDAY, June 21st 2017

Happy Birthday Katie C. & Meg W.!

IMG_9915.JPG

 

WOD
METCON

“The Chapman Chipper”

For time:
60 x DU
40 x WB
20 x DB SN
10 x BBJO*
5  x rope climb
10 x BBJO
20 x DB SN
40 x WB
60 x DU

*burpee box jump over

-20 min. cap-

 


RX+
SKILL/STRENGTH

  1. Strength Benchmark
    1RM Back Squat
  2. Power Clean
    Build to a heavy triple

 

METCON

Conditioning
AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
[Rest 4:00]
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
[Rest 4:00]
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135)


NEWS & UPDATES

WAYS TO BE A PART OF OUR COMMUNITY – THE CROSSFIT REBELS COMMUNITY – 6+ YEARS STRONG!

Outside of training and being with us every day (yes, we’ll make you rest a few days!), here are ways you can be a part of our community:
CrossFitRebels.com  – our website contains FOUR blogs!  Eeek! Between the blog, facebook, instagram, and twitter…there’s so much! Check out the right sidebar of http://crossfitrebels.com
     The WOD
     CrossFit Kids / Teens WOD
     RebelHealth (Nutrition)
     Rebel Ammo – below the main section  – posts appear as they are published

screen-shot-2016-09-27-at-9-01-07-pm

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

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

Legends @ CrossFit Rebels on Instagram

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


Rebel Runners
 – Sunday Running Group forum

Rebels on Paleo  – Rebels interested in the Paleo Diet and Support
Rebel Girls  – Just the ladies of CrossFit Rebels hanging out!

screen-shot-2016-09-27-at-9-18-51-pm

@CrossFitRebels
@RebelHealth

 

 

Screenshot 2017-06-16 16.21.29

After Saturday’s Team WOD at the box, come and hang out with us the rest of the day on Clearwater Beach to celebrate 7 years of Rebels’ history.  We are celebrating our (YOUR) coaches this year. Show up and show them some love!
Ed and Sam will be making an announcement that will help Rebels continue to grow into the comprehensive health-oriented company we’ve always dreamed it would be.  From you all, to CrossFit Kids, to Legends…from fitness, to health promotion to disease prevention…some of you don’t know, but that’s our goal.
We are so very proud of every single member of our
Rebels’ family and are bless so have such a far
reaching and close-knit community.  Please
join us!


yesterday's results

DISCO AT CROSSFIT?

Tuesday, June 20th, 2017

TUESDAY, June 20th 2017

Happy Birthday Spencer!

IMG_9910.JPG

Let’s be honest..we’re all a little jealous of Sam’s butterflies!

 

WOD
SKILL/SWOD

  1. 5 sets of 3 position SN @ 65% of 1rm:

-Mid thigh
-Mid knee
-Floor (+ DL to knee)

METCON

2. “Disco”

10!
PC @ 75% of BW*
Pullups

*body weight

-15 min. cap-

 

 


RX+
METCON

  1.  Barbell Benchmark
    “Isabelle”
    For Time:
    30x Sn. 135/95

    2. Conditioning
    “Harley Love”

    6 Rounds:
    13 Thrusters (95/65)
    14 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

REBELS’ 7 YEAR ANNIVERSARY PARTY

Come out and join us in front of Palm Pavilion on July 15th at 11am/12pm to celebrate CrossFit Rebels’ 7-Year anniversary.
This party is BYO tents and chairs. We will be playing volleyball, corn hole and other games. This in not a beach-wod…. or is it? Muahaha. No seriously, it isn’t. Just come celebrate 7 years of health and fitness with us on Clearwater’s beautiful beach July 15th at 11am.

YOGA!

As most of you know, we offer Yoga on Saturday’s at 8am in the CF Kids area. Though we’ve been through some transition over the years, recently our very own Julie K has developed a nice little following. It’s a great class…and even when Ed walks through and yells …”yogi beetches”! LOL  

New update:  Julie K. has been chosen to attend the Yoga Teacher Training course at Yoga Village!    It’s a really big deal in the yoga community and a huge honor!  In Julie’s absence, once again “our very own” (we love “our very owns” 🙂 Tiffany W will be pinch hitting to teach some of the Saturday Yoga classes.

Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
April 29
Sept 9
Nov 11

Julie K will be attending the 300 Hour Hatha Yoga Teacher Training at A Yoga Village. Check out the link to see what she’s doing.

Tiffany is currently the Yoga Instructor at Anima Interna, a massage, yoga and meditation studio. Tiffany currently teaches the Hatha Yoga classes there.

yesterday's results

LET’S TEST YOUR MENTAL “FORTITUDE”

Monday, June 19th, 2017

MONDAY, June 19th 2017

IMG_9846.JPG

WOD
METCON

-Hopper Day!-
*We will use The Hopper to decide which WOD you will complete first

1.
“Sorta-tude”
20 min EMOM:
ODD: 15/12 cal row
EVEN: 15 x burpees

2.
20 min EMOM:
ODD: 150 m run
EVEN: 15 x WB 20/14-10

 


RX+
SKILL/STRENGTH

  1. Gymnastics Benchmark
    Max Unbroken Ring Muscle-ups
  2. Snatch
    60%/1
    70%/1
    75%/1
    80%/1
    85%/1
  3. Snatch Pull
    (107%/3)4
  4. Front Squat
    60%/2
    70%/2
    75%/2
    80%/2
    (85%/1)3

METCON

5. Every 5:00 for 5Rds:
10x KB FR Step Back Lunge (5x each leg, switch arms after 5 reps)
10x Alternating KB PC
20x Lateral 2-foot Hops Over KB (each jump = 1 rep)
200m Run

Only 1 KB = (70/55)


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

Come to the Threshers’ “Pitch For Pink” game and help support breast cancer awareness.
Lets see if we can get a group of Rebels out there to show our community’s support!
The gym will not be selling tickets but you can buy them HERE.
Friday, July 14th 2017
Screenshot 2017-05-12 09.38.00

 
Screenshot 2017-06-16 16.21.29

After Saturday’s Team WOD at the box, come and hang out with us the rest of the day on Clearwater Beach to celebrate 7 years of Rebels’ history.  We are celebrating our (YOUR) coaches this year. Show up and show them some love!
Ed and Sam will be making an announcement that will help Rebels continue to grow into the comprehensive health-oriented company we’ve always dreamed it would be.  From you all, to CrossFit Kids, to Legends…from fitness, to health promotion to disease prevention…some of you don’t know, but that’s our goal.
We are so very proud of every single member of our
Rebels’ family and are bless so have such a far
reaching and close-knit community.  Please
join us!


Rest day

Sunday, June 18th, 2017

SUNDAY, June 2017

Happy Father’s Day!

IMG_8635.JPG

WOD

All Athletes:
Rest Day

 


NEWS & UPDATES

“I DON’T HAVE A SITTER. I WANT TO TRAIN. CAN I BRING MY KIDS”

Rebels does not have a “day care” or “child care” option.  What we do have is the CrossFit Kids “Room” where, when they’re in session, the kids stay when waiting for Coach Nic to come and get them or when waiting for mom and dad to pick them up.  It’s a fairly large room and we have WIFI. If your child is able to stay in that room alone, play with a game, read a book or work on an iPad, then you may bring your kid(s) with you and set them up in there. 

What we cannot have/allow is the following:

  1. Kids are not allowed on the adult gym floor. No exceptions unless with Coach Nic or with a parent (holding a hand).  It’s dangerous and it’s for your kids protection.
  2. Kids are not allowed to roam outside that room if they’re there to wait for you to complete your WOD. No exceptions. Please make sure your kids know that they need to stay in that room. Running back and forth across the hall to the restroom is no longer permitted. We’ve had some incidents, and we need parents to ensure their kids have used the restroom before they start to train. Please – part of this is for the safety of your kids too. 
  3. Coaches cannot attend to kids.  You kiddo must be old enough to stay in the Kids Room by themselves.
  4. No food or drink in the Kids Room. We’ve unfortunately had too many incidences of kids leaving food messes in there and it not being cleaned up before kid & parent left.  
  5. The kids (and parents) should ensure that the room is left in order and straightened up when they leave. 

Abiding by these rules will help us keep this option available for parents who need options for kids to hang out while they train.

Saturday means TEAMWORK!

Saturday, June 17th, 2017

SATURDAY, June 17 2017

Happy Birthday Jana!

IMG_9467.JPG

Jana doing some fancy handstand practice!

WOD

8am Open Gym or Yoga
9am Coach Paul’s team WOD 

 


NEWS & UPDATES

“REBEL RUNNERS”

Yea, it’s really “a thing”. We believe it was started by Coach  Moana and “The Davii” (Justin and Steph).  Every Sunday at 8am they meet at The Safety Harbor Spa and run, jog or walk for about 30 mins to an hour. Everyone has their pace and goals. You don’t even have to run at all!  It’s part Sunday recovery run part camaraderie with fellow Rebels . After the run, they typically find a breakfast place.

If you’re interested, find them on FB: Rebel Runners.  They always post where they’re meeting and what time – but it’s typically always the same.  Check them out!

yesterday's results

Triple 3’s

Friday, June 16th, 2017

FRIDAY, June 16 2017

Happy Birthday George T and Rachel M!

IMG_9833.JPG

WOD

METCON

Triple 3’s
For Time:
3k row
300 x DU
3mi run

*Strict 60 min cap, if you plan on RX’ing this WOD you MUST be here ready to start at H:00!

 

STRENGTH BIAS

STRENGTH

DL 1RM

METCON

Triple 1’s or 2’s – whatever you have time for.


RX+
SKILL/STRENGTH

  1. Snatch
    60%/2
    70%/2
    75%/2
    80%/2
    (85%/2)3
  2. Clean & Jerk
    60%/2+1
    70%/2+1
    75%/2+1
    80%/2+1
    (85%/2+1)3
  3. Front Squat
    60%/2
    70%/2
    75%/2
    80%/2
    (85%/2)2

METCON

H:45 START
4. Conditioning

“Jackie”
1,000m Row
50 Thrusters (45#)
30 Pull-ups

 

Session 2 (or if time)
5. Conditioning
3 RFT:
60 Du
20 Cal Row
Rest 1:00


NEWS & UPDATES

Congratulations Marcus Featherstone on making Athlete of The Quarter!MARCUS FEATHERSTONE JUNE 2017

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

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

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

yesterday's results

Globo Pump Day

Thursday, June 15th, 2017

THURSDAY, June 15 2017

Happy Birthday DJ Mello!

IMG_9821.JPG

WOD
SWOD

5 x 3 BP @ 75% – 85% 1 rm
Alt. 8 x BOR DB

One attempt:
ME BP -20-40lbs

5×5 DL @ 75% 1rm
Alt. 1 x legless rope climb

One attempt:
ME UB KBS 70/55

METCON

For Time:
1 mile run

 


RX+
SKILL/STRENGTH

You all know exactly what to do today…


METCON

…rest!


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!

As most of you know, we offer Yoga on Saturday’s at 8am in the CF Kids area. Though we’ve been through some transition over the years, recently our very own Julie K has developed a nice little following. It’s a great class…and even when Ed walks through and yells …”yogi beetches”! LOL  

New update:  Julie K. has been chosen to attend the Yoga Teacher Training course at Yoga Village!    It’s a really big deal in the yoga community and a huge honor!  In Julie’s absence, once again “our very own” (we love “our very owns” 🙂 Tiffany W will be pinch hitting to teach some of the Saturday Yoga classes.

Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Sept 9
Nov 11

Julie K will be attending the 300 Hour Hatha Yoga Teacher Training at A Yoga Village. Check out the link to see what she’s doing.

Tiffany is currently the Yoga Instructor at Anima Interna, a massage, yoga and meditation studio. Tiffany currently teaches the Hatha Yoga classes there.

yesterday's results