/

 

Workout of the Day

SN + Flight Simulator

Monday, June 11th, 2018

Monday, June 11th, 2018

Happy Birthday Todd M, Sean Jones & Zack!

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WOD
SKILL/SWOD

3 Sets P.SN+ OHS
1x P.SN + 3x OHS @
50%
60%
70%

5 Sets Segmented SN:
1 Sec Pause at Knee
1 Sec Pause at Catch  @
70%
75%
80% x3

METCON

15’AMRAP 
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40..etc
all the way back down to  5 of UNBROKEN DU

Comp To: 9/29/17

 


RX+
SKILL/STRENGTH

Clean Technique
7 Sets:
Clean Pull
Hang Squat Clean
Push Press
Squat Clean Thruster
*Build to moderate load. Rest as needed between sets, but no more than 1 minute.

Squat Clean Thruster
On the Minute x 10:
1 Rep (Building in Weight)


METCON

Conditioning
For Time: 
21 Lat Bar Burpees
21 PC (135/95) 
15 Lat Bar Burpees
15 H.Sq.Cl. (135/95)
9 Lat Bar Burpees
9 Thr (135/95)

 


STRENGTH BIAS
SWOD

30 Air sq

SN
3×3 Sq Sn, climbing

BS
4×8 Climbing
4×6 ea leg Double KB/DB Split
squats

ACCESSORY

3 Rounds:
20 Single Leg Reverse Hyper
15 V-up passing WB from hands-tofeet
10 Gob Sq

Optional Bulletproofing:
5 Rounds
20 BB Russian Twist
20 Box Step-up-and-over (DB
Farmer Carry)
20 Hip Ext
20 GHD Sit-ups

METCON

AMRAP 5mins
WB 20/14 (goal = 100 reps +)


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

SMART TRAINING

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

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

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

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

 

GORUCK
Screen Shot 2018-05-28 at 6.18.01 PM

Have you heard about GoRuck Constellation? Here are the deets:
The upcoming event date is Saturday, July 28th. Start time is 9am SHARP. Located at:

Team RWB Firebase
1110 West Platt Street, Tampa, FL

It’s a 6-hour event and costs just $80. All you need is yourself, a Ruck and survival supplies! This is an endurance driven 8+ mile event, which teaches you survival and SHTF-type skills all while wearing a weighted Ruck. Coaches Lilla, Leigh, Terry, Moana and a few Rebel athletes have already signed up. This is a great event that really challenges your mental and physical abilities. Sign up today! Ask Coach Lilla for details or click the link: https://www.goruck.com/event-13723/

yesterday's results

Rest Day

Sunday, June 10th, 2018

Sunday, June 10th, 2018

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Rest Today


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


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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yelp-review-logo

Bring A Friend Team WOD

Saturday, June 9th, 2018

Saturday, June 9th, 2018

BEST OF LUCK TO OUR NEWEST COACH COMING ON BOARD THE MONTH:
JASON HELLMANN IS TAKING THE CFL1 THIS WEEKEND
(and on his Anniversary weekend!…Thank you Mackenzie!
❤️).  Happy Anniversary!

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How many abs can one camera take!

8AM: Open Gym or Yoga w/ Tiff W
9AM: Coach Jaida’s Bring-A-Friend Team Wod


NEWS & UPDATES

ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

IMG_5320

When we are ready to “receive atheltes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise, we’ll let you in with plenty of time to warm up and get your WOD on!

IMG_5321

PALEO STORE

Have you checked out our paleo store lately? We have a TON of new, delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

Screen Shot 2018-05-28 at 6.12.08 PM

New to the store are EPIC BARS and STICKS. They are a savory, high protein snack that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

Screen Shot 2018-05-28 at 6.15.12 PMThey are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

Screen Shot 2018-05-28 at 6.16.22 PM

While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!

yesterday's results

“The Ghost”

Friday, June 8th, 2018

Friday, June 8th, 2018

Happy Birthday Coach Jenn!

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WOD
METCON

I.”The Ghost”
6RDS
1 Min: Row for Max Cals
1 Min: Burpee
1 Min: Double Unders 
1 Min: Rest
You’ll have 1 minute at each “station” to accumulate a ME number of reps of that specified movement for 6 rounds. (24 mins total)

 Comp to: 12/5/17

On June 22, 2014 Robert “The Ghost” Guerrero fought Yoshihiro Kamegai of Japan in the main boxing event at the StubHub Center in Carson, California. Guerrero (31-2-1, 18 KOs) last fought 13-months prior in which he suffered a decision loss against Floyd “Money” Mayweather. In the lead-up to the fight against Kamegai, Guerrero undertook CrossFit as part of his strength and conditioning. In recognition of that, CrossFit HQ named the workout “Ghost” in his honor.

Below are Guerrero’s recorded reps each time he performed the workout:

1st Attempt – January 8, 2014 – 338 Reps
2nd Attempt – April 2, 2014 – 506 Reps
3rd Attempt – June 11, 2014 – 747 Reps

II.FOR TIME
20x BS 155/105*
400m Run
20x BS 155/105

*BS is from the floor


RX+
SKILL/STRENGTH

Snatch
With a Running Clock…
On the Minute x 7:
1 Overhead Squat
On the Minute x 7:
2 Snatch Balances
Rest 3:00
On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

Back Squat
8 Sets of 4 Reps
Sets 1-4: 78%
Sets 5-8: 82%

METCON

Conditioning
For Time: 
5 Rounds of “Cindy”
30 OHS (135/95)
1,000 Meter Row


STRENGTH BIAS
SWOD

3×10 pull-ups (any way)
Alt. 8 push-ups (1-hand on 45#
plate, push-up and walk hands
across plate)

CL
2 sets of 8 total reps: 4x PCl + 4x
Sq Cl – reps do not have to be
Touch-and-go but do not dilly dally
between reps

DEADLIFT
4×5 1 ¼ from the top, climbing
3×8, Deficit DL, stand on 45# plate
ASK A COACH IF YOUR
MOBILITY ALLOWS THIS, if not,
DL pausing 2sec 1in off the ground

ACCESSORY

4 rounds, do 6 of each movement on
each side:
Briefcase DL w/KB
Single Leg Reverse Hyper
One-sided BB Isometric Hold
(10sec)
Single Leg KB DL

Optional Bulletproofing:
10!
Strict hanging knee tucks
BB GM (load BB to 95/65)

METCON

Tabata Row!!


NEWS & UPDATES

THE NEXT BRING A FRIEND WOD

BRING A FRIEND WOD

The next BRING-A-FRIEND WOD is:

SATURDAY, JUNE 9th
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, JUNE 9th
OPEN GYM & COACH JAIDA’S BRING-A-FRIEND TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH JAIDA’S BRING A FRIEND TEAM WOD

SATURDAY, JUNE 16th
OPEN GYM & COACH PAUL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PAUL’S TEAM WOD

SATURDAY, JUNE 23rd
OPEN GYM & COACH PHIL’S TEAM WOD
8:00am – OPEN GYM NO YOGA
9:00am – COACH PHIL’S TEAM WOD

SATURDAY, JUNE 30th
OPEN GYM & COACH JENN’S TEAM WOD
8:00am – OPEN GYM OR YOGA W/ TIFF W
9:00am – COACH JENN‘S TEAM WOD

GORUCK
Screen Shot 2018-05-28 at 6.18.01 PM
Have you heard about GoRuck Constellation? Here are the deets:
The upcoming event date is Saturday, July 28th. Start time is 9am SHARP. Located at:

Team RWB Firebase
1110 West Platt Street, Tampa, FL

It’s a 6-hour event and costs just $80. All you need is yourself, a Ruck and survival supplies! This is an endurance driven 8+ mile event, which teaches you survival and SHTF-type skills all while wearing a weighted Ruck. Coaches Lilla, Leigh, Terry, Moana and a few Rebel athletes have already signed up. This is a great event that really challenges your mental and physical abilities. Sign up today! Ask Coach Lilla for details or click the link: https://www.goruck.com/event-13723/

Half Way To 2019…Are Your Goals In Check?

Thursday, June 7th, 2018

Thursday, June 7th, 2018 

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CrossFit Open 18.1. A good picture to remind you of what your goals are….

WOD
SKILL/SWOD

OPEN GYM OR SKILL LIST
It’s June! Half way through the year and a good time to check your goals! 😉

METCON

“LYNNE”
5RDS FOR REPS:
MEx BP @ Body Weight
MEx Pull Ups 

Comp to: 2/22/18


RX+

REST DAY


LEGENDS
METCON

Week 2 of 5
FOR TIME:
100m Row, Rest 1 min
200m Row, Rest 1 min
300m Row, Rest 1 min…
Keep going all the way to 1000m and then back down.

Cap: 50 mins


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 two Yoga Classes per week.  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 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:

Thursday nights at 7:00 pm, and
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!
You may bring a friend to THURSDAY Yoga class for only $10
.

ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

IMG_5320

When we are ready to “receive atheltes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise, we’ll let you in with plenty of time to warm up and get your WOD on!

IMG_5321

“Helen”

Wednesday, June 6th, 2018

Wednesday, June 6th, 2018

Happy Birthday Bud!
Bud turns 80 today!!

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WOD
METCON

“HELEN”
3RFT
400m Run
21x KBS 55/35
12x Pull Ups 

Comp to: 12/27/17

10′ EMOM
ODD: 10x SNGL ARM KB PP (10x each side)
EVEN: 10x BURPEES


RX+
SKILL/STRENGTH

Push Press
On the 2:00 x 6 Rounds:
Rounds 1-2: 5 Push Presses
Rounds 3-4: 4 Push Presses
Rounds 5-6: 3 Push Presses
Aim to build throughout all six sets, finishing with a moderate to heavy triple on round 6.

Body Armor

Not For Time: 
100 Banded Tricep Pushdowns
50 Banded Pull-Aparts
50 Banded Tricep Pushdowns
50 Banded Pull-Aparts


METCON

Conditioning
3 Rounds, For Time:
30/21 Calorie Row
25 Wallballs (20/14)
10 Right-Arm Dumbbell Hang C&J (50/35)
10 Left-Arm Dumbbell Hang C&J (50/35)


STRENGTH BIAS
SWOD

3×10 dips
Alt. 10x Ring Rows

BENCH
4×5 1 ¼ reps, climbing
Banded “cable” fly (see below)
3×8 each arm
5×10 Kneeling Landmine
Alt. 10 Lat. Pullover

ACCESSORY

5 rounds
12 Dbl KB Shoulder Press
15 GHD Sit-ups
18 Dbl KB BOR
21 KB Russian Twist

METCON

For Time:
200x DU


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

DROPPING PLATES

Dropping your bar from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby. Ten pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.

Why Our Coaches Wear Blue

Here at Rebels, the easiest way to identify your coaches are by the blue shirts they’re wearing. You may not notice the block white or black “CROSSFIT REBELS” across the front or the “COACH” on the back but the blue is noticed by all our athletes every time you walk through our doors. That’s exactly what we want by wearing these shirts; for you guys to know WHO you can talk to regarding the WOD each day.

However, if you do see a known coach on the floor but note they’re not wearing the famous Rebels blue, it’s probably because they are warming up to work out or (in some cases) half way through their WOD! Your coaches get specific hours during our shifts (like the 10am, 2pm or 3pm closed hours) to work out if we don’t come back after we get off to train in a class.  This is our time to relax and de-stress (just like you do when you come here). While we’re all uber-social and care deeply about each of you, please know that if it’s 5 or 10 minutes past the 9am or 1pm hour that we have just that hour (not 15 minutes before like you get, and only up to 15 minutes prior to the next hour) to train…and it’s hard to get it in and be social and answer all your questions once the class ends.  Sticky wicket right? Part of our jobs are to KNOW you all very well and we often participate in your lives beyond coaching.  So this is where you participate actively in your community as well and try to respect a few boundaries we allow our coaches.

If one of your coaches has the energy and the pleasure to jump into a class with you, ditto the above! If there’s something that can be dealt with by a blue shirted coach, please allow them to help you…especially if it’s dues, schedule, what load to use on the WOD….remember, we’re athletes too!

We try to help you out as much as we can but sometimes you may hear us say “why don’t you ask a coach that’s wearing blue.”

yesterday's results

Glutes & Hams

Tuesday, June 5th, 2018

Tuesday, June 5th, 2018

Happy Birthday Bill Z & Mercy!

IMG_3844.JPG

WOD
SKILL/SWOD

20′ To Establish:
3RM DL

METCON

14′ EMOM
ODD: 7x DL @ 70% of 3RM
EVEN: 200m Run


RX+
SKILL/STRENGTH

Deadlift (On the 2:00)
5 Reps @ 80%
1 Rep @ 86%
5 Reps @ 83%
1 Rep @ 89%
5 Reps @ 86%
1 Rep @ 92%
Building upon last week.


Midline

Accumulate 2 Minutes in a L-Sit on Parallettes
*Every break – 15 Empty Barbell Good Mornings


METCON

Conditioning
For Time: 
50-40-30-20-10:
AbMat Sit-Ups
21-16-12-8-4:
Cal Assault Bike
10-8-6-4-2:
DL(275/185)


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

PALEO STORE

Have you checked out our paleo store lately? We have a TON of new, delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

Screen Shot 2018-05-28 at 6.12.08 PM

New to the store are EPIC BARS and STICKS. They are a savory, high protein snack that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

Also new to the store are STEVE’S PALEOKRUNCH.

Screen Shot 2018-05-28 at 6.15.12 PMThey are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

New to our Paleo fridge is Kill Cliff “Endure”.

Screen Shot 2018-05-28 at 6.16.22 PM

While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!

Butterfly & Gymnastic Skills

Monday, June 4th, 2018

Monday, June 4th, 2018

Happy Birthday Colleen!

IMG_2376.JPG

 

WOD
SKILL/SWOD

Butterfly Pull Up Skills & Drills!
Kipping and Pull up drills for those without
good kip technique.

Butterfly drills will be posted at the box.

METCON

21-18-15-12-9-6-3
HSPU
PISTOLS (alt)
BURPEE
End of every RD 3x RING MU

Cap: 35 mins

 


RX+
SKILL/STRENGTH

Snatch
With a Running Clock…
On the Minute x 7:
1 Overhead Squat
On the Minute x 7:
2 Snatch Balances
Rest 3:00
On the Minute x 7
2 Hang Squat Snatches
Build to a Heavy Set of 2 for the Day

 

Back Squat
8 Sets of 4 Reps
Sets 1-4: 78%
Sets 5-8: 82%

METCON

Conditioning
For Time: 
5 Rounds of “Cindy”
30 OHS (135/95)
1,000 Meter Row

 


STRENGTH BIAS
SWOD

25 Air Sq to warm up

SN
2 sets of 8 total reps: 4x psn + 4x
Sq sn – reps do not have to be
touch-and-go but do not dilly dally
between reps

BS
4×5 1 ¼ squats, climbing

ACCESSORY

4 rounds, do 10 of each movement
on each leg:
-step back lunges, BB from the rack
-hip thrusts, KB on hips
-Bulgarian Split Sq, Dbl KB/DB
(farmer carry)
*You choose load on movements,
make them hard! Rest as needed.

Optional Bulletproofing
5 rounds:
20 Walking Lunge Steps (traveling,
non-wt’d)
15 Abmat Sit-ups w/plate OH 35/25
10 BB Good Mornings 95/65

METCON

Tabata Bike!!
#goham


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

SMART TRAINING

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

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

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

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


ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

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When we are ready to “receive atheltes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise, we’ll let you in with plenty of time to warm up and get your WOD on!

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GORUCK
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Have you heard about GoRuck Constellation? Here are the deets:
The upcoming event date is Saturday, July 28th. Start time is 9am SHARP. Located at:

Team RWB Firebase
1110 West Platt Street, Tampa, FL

It’s a 6-hour event and costs just $80. All you need is yourself, a Ruck and survival supplies! This is an endurance driven 8+ mile event, which teaches you survival and SHTF-type skills all while wearing a weighted Ruck. Coaches Lilla, Leigh, Terry, Moana and a few Rebel athletes have already signed up. This is a great event that really challenges your mental and physical abilities. Sign up today! Ask Coach Lilla for details or click the link: https://www.goruck.com/event-13723/

 

Rest Day

Sunday, June 3rd, 2018

Sunday, June 3rd, 2018

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Sean Moyles knows how to rest.

 

CROSSFIT REBELS INVITES YOU TO 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.


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


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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Open Gym/ Yoga/ Team Wod

Saturday, June 2nd, 2018

Saturday, June 2nd, 2018

Happy Birthday Coach Joel a.k.a “Juicy”!

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8am: Open Gym or Yoga with Tiffany
9am: Coach Nic’s Team Wod


NEWS & UPDATES

Screen Shot 2017-03-23 at 3.15.13 PMSATURDAY YOGA

On Saturdays, Rebels offers Yoga at 8am as a part of your membership.

On Saturday’s you can bring friends/family to yoga for no extra charge (on Thursday nights during the regularly scheduled classes, yoga is $10.00 per person for visitors).

Yoga is provided by our Rebel Athlete Tiffany W.  Sign up on the schedule book for Saturday Yoga so we know who to expect.

PARKING

Athletes: Please do not park in front of FRISELLA, especially on Saturdays. He will block you in! 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. Be careful parking in the back gravel lot. The lawn company has also obtained a contract with a towing company!

PARKING AT REBELS-UPDATED 11012017

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