/

 

Workout of the Day

REST DAY-NO SUNDAY WOD

Sunday, September 10th, 2017

SUNDAY, September 10 2017

Happy Birthday Loraine!

IMG_1757.JPG

 

Today is your traditional rest day!
No open gym,yoga or team WOD due to RTD4 being postponed.

SEPTEMBER DUES:
Friendly reminder, if you are not on a recurring credit card, September dues are due! We pride ourselves in not being like other gyms requiring contracts or requiring auto debit from a bank or credit card, so please help us keep this small business feel and catch up for this month. We do understand the storm may have taken priority.

HURRICANE IRMA/POSSIBLE CLOSURE UPDATE:
We are still watching the track and effects directly on our area for Monday morning. Stay tuned – if we cancel classes Monday, or even Monday morning, we’ll put the notification on our FB page. Please stay tuned.


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Last chance to run this week. Hopefully the miles treat you well!

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

 


NEWS & UPDATES

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

ARE YOU FEELING LOOSE/WARMED UP WHEN YOU START YOUR WOD?

Warm ups are designed to be done at the TOP of the hour. CrossFit Rebels has always allowed our athletes to come in up to 15 mins prior to their training hour. We allow this so you can properly roll out, stretch, or focus on those areas of weakness. This can help you be more prepared for your daily wod and come closer to reaching your fitness goals. If it is mobility, ask one of your coaches how we can attack your mobility issue. If it is weakness, come in and build strength in that domain (i.e. sets of pullups and pushups before the warm up to increase strength and capacity.) If it is skill (DU, BJ, Pistol, Rope climb,) come in and practice before your warm up!
It is important to us that you attack your weaknesses. IMG_2639.JPG

We would like to clarify that this extra warm up/skill work should be done individually and without disrupting the class at hand. If you ask a coach to help, please ask them during YOUR class and we can set aside a little bit of help focusing on that specific area you wish to work on. But please don’t interrupt the coaches before the top of the hour.

If you are someone who feels you need “extra time” to warm up your shoulders, hips, back, etc…you can arrive up to 15 min prior to top of the hour – which may give you up to 20-30 minutes of warm up time.  This is more than enough time to prep for a WOD. 

 If you are unsure what to do for warm up / mobility, first do the posted warm up. If you have specific needs or areas of “excessive tightness or restriction”, please ask!   Your coaches LOVE it when you need help and want guidance on mobility or strength/skill issues. Please let us know how we can help you achieve your goals! After all, that’s what we’re here for!

OPEN GYM/TEAM WOD BACK ON!

Saturday, September 9th, 2017

SATURDAY, September 10, 2017

Happy Birthday Dave S. and Taylor H.!

IMG_1455.JPG

WOD

8AM OPEN GYM/ NO YOGA
9AM TEAM WOD 

 

SEPTEMBER DUES:
Friendly reminder, if you are not on a recurring credit card, September dues are due! We pride ourselves in not being like other gyms requiring contracts or requiring auto debit from a bank or credit card, so please help us keep this small business feel and catch up for this month. We do understand the storm may have taken priority.

HURRICANE IRMA/POSSIBLE CLOSURE UPDATE:
We are still watching the track and effects directly on our area for Monday morning. Stay tuned – if we cancel classes Monday, or even Monday morning, we’ll put the notification on our FB page. Please stay tuned.

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Run today or tomorrow, it’s your last chance to get miles in for this week.

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

 


NEWS & UPDATES

SUPER IMPORTANT!!!   UPDATED PARKING NOTICE!

We have new neighbors!  “Mega Seating and Design” will have a full staff on site effective the end of this month and they are currently moving in.

They have personally called (as has Frisella next door) and asked us not to use those 5+ spots they have in front of their building. We agreed to comply so we need your help!

NO PARKING DIRECTLY IN FRONT OF FRISELLA DESIGNS.
NO PARKING DIRECTLY IN FRONT OF THE OWNERS ACROSS THE STREET – ANY BUILDING.

The map below should help 🙂

Street parking is allowed!

Caveat:  Mega Seating & Design has entered into an agreement with CTS Towing….So it’s GAME ON!. If you park there, you have been warned here, on FB, in announcements before class.  We can’t do any more.

PARKING AT REBELS-UPDATED 06052017

LEGENDS BRING A FRIEND

Saturday, September 16th we are hosting a special Legends Bring-A-Friend introduction and WOD! There is no charge and we can work with just about anyone! Recommended age of participants is 65+. We’ll start promptly at 10:30am after our regular team wod. Please sign up in the schedule for you and your friend/auntie/parent!

yesterday's results

Mercy Me

Friday, September 8th, 2017

FRIDAY, September 8, 2017

REBEL THROWDOWN/HURRICANE IRMA UPDATE: 
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

IMG_1559.JPG

WOD
METCON

“Mercy Me”
For Time:
1600m Run
3min Rest
1200m Run
2min Rest
800m Run
1min Rest
400m Run

30min Cap

 


RX+
SKILL/STRENGTH

Power Clean + Power Jerk
60%/3
70%/3
(75%/3)2

Clean Grip Dead Lift
(85%/5)5

*3 second pause in power position

 

Front Squat
Work to a Heavy Single

METCON

Conditioning 
For Time:
800 Meter Run
30 Calorie Row
25 Burpees
20 Clusters (115/80)

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Today’s regular class wod calls for 2.5mi of running, if you do the wod, do it at full speed and DO NOT do your Tempo run this week. 

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time.

 


NEWS & UPDATES

REBEL THROWDOWN 4! #RTD4

Due to Hurricane Irma this weekend, The Rebel Throwdown is POSTPONED until September 30 

Rebels will host athletes competing for the fittest in Clearwater. Come in and cheer on the competitors in an exciting day of competition!!

yesterday's results

Open Gym or Complex 1

Thursday, September 7th, 2017

THURSDAY, September 7, 2017

Happy Birthday Radar!

THROWDOWN/HURRICANE IRMA UPDATE
We have made the difficult decision to postpone the Rebel Throwdown until Saturday, September 30th. This is 3 weeks away from this weekend. We do realize that the impact to our state and potentially our coast will not occur until Sunday/Monday, however many of our athletes, friends and family are planning to evacuate and have communicated they will be working their hurricane preparedness plans on Saturday/Sunday. With the unpredictability of the storm, this is the right decision.

If you are unable to compete due to this change, please contact Paul Chapman directly (paul “at” crossfitrebels “dot” com).

The registration will open back up until September 20th in the event some of you are able to compete who might not have been available for the 9/9 date. Please stay tuned for that announcement. And if you are interested in competing and were not registered, please email Paul Chapman.

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

 

IMG_2047.JPG

WOD
SWOD

“Complex 1”
21-18-15-12-9-6-3
DL 95/65
HPC
FS
PJ

25′ cap


RX+
REST DAY


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Thursday is an open gym day – it’s a great day to get one of your runs in!

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time. A word of caution: we have a fair amount of running programmed for Friday.


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

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:
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

yesterday's results

Final PC series & Baseline 1.0

Wednesday, September 6th, 2017

16003078_1225289717565972_8639240739307202356_nThursday, 8/31/2017.

WARM UP: 

1 Min of jump rope 1 min of DU practice / 50 x DU
10 x each CFHQ

SKILL/STRENGTH:

Final Tuesday of Power Clean Series 4/4
We we retest heavy loads today

WOD:

Kids: 1/2 Baseline 1.0

PT & TEENS : BASELINE 1.0 for TIME

500 m row
40 x squats
30 x sit ups
20 x push ups
10 x pull ups

Another Soul Crush Wednesday!

Wednesday, September 6th, 2017

WEDNESDAY, September 6, 2017

Happy Birthday Jody, Kathy & K. Helmus!

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

IMG_2119.JPG

WOD
SWOD

For Time:

HS Walk 100m

13min cap

Progressions are plentiful and posted at the box!

METCON

For Time:
15-10-5
KB Swing 70/55
T2B

800m Run

5-10-15
KB Swing 70/55
T2B

20min cap

 


RX+
SKILL/STRENGTH
Push Press
(70%/5)3
(75%/5)2

Jerk from Rack
65%/3
70%/3
75%/3
(80%/2)2

Romanian Deadlift
55%/5
60%/5
(65%/5)3
Percentages are off Back Squat 1RM

METCON
Conditioning
STRICT “LYNNE”
5 Rounds:
Max Bodyweight Bench Press
Max Strict Pull-Ups

*Athlete moves directly from the Bench to Pull-ups.

Rest 3:00 between rounds.


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time. A word of caution: we have a fair amount of running programmed for Friday.

 


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 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

Dumbbells and Double Unders

Tuesday, September 5th, 2017

TUESDAY, September 5, 2017

Well, Rebels, it looks like Hurricane Irma is headed our way. 

Aside from the fact that we have a competition this weekend that it’s threatening, we also need to make sure
1) you all are ready and have a plan,
2) you know how to find out if we’ll have box / class closures and
3) you know how to get in touch with us in the case of an emergency.  You can find out more on our Hurricane Prep Page.

 

IMG_1886.JPG

WOD
SWOD

Session 4 of 4! Clean technique
3 sets building to a heavy:

SQ CL +
H SQ CL +
Hi H SQ CL

followed by 1RM attempts SQ CL

METCON

12′ AMRAP
1min DU
1min Alt. DB Sn 50/35
2min DU
2min Alt. DB Sn
3min DU
3min Alt. DB Sn

score = total reps (DU + DB Sn)


RX+
METCON

Gymnastics Conditioning
15 Strict HSPU
rest 1 min
12 Strict HSPU
rest :45
9 Strict HSPU
rest :30
6 Strict HSPU
rest :15
3 Strict HSPU

Conditioning 
AMRAP 4’
400 Meter Run
25/20 Calorie Assault Bike
Max Power Snatches (75/55)
rest 4:00
AMRAP 4’
400 Meter Run
20/15 Calorie Assault Bike
Max Power Snatches (95/65)
rest 4:00
AMRAP 4’
400 Meter Run
15/10 Calorie Assault Bike
Max Power Snatches (115/80)

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time. A word of caution: we have a fair amount of running programmed for Friday.

 


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

STRENGTH BIAS PROGRAM IS STARTING BACK UP IN SEPTEMBER!

quote-no-citizen-has-a-right-to-be-an-amateur-in-the-matter-of-physical-training-what-a-disgrace-socrates-66-84-18

Time to get that butt you’ve been wishing for! Applications will be accepted August 21 – September 1. The program begins on Monday, 9/11 and will run for 16 active squat sessions; Monday, Wednesday and Friday. It is imperative that you’re a competent squatter for this program. ASK A COACH ABOUT YOUR SQUAT!

This strength cycle will focus on the 20 Rep Squat Program tailored to fit the programming at the box. In other words, no, we will not squat you MWF and then again T/Th! We’re not that evil!

Additionally, should you be interested the new Beyond The Whiteboard option soon to be offered at Rebels, this app will automatically calculate your loads and make the prep easier for you.

Coach Phil will be administrating this program – so questions can be directed to him or any of the Head Coaches.

yesterday's results

Labor Day TEAM WOD!

Monday, September 4th, 2017

MONDAY, September 4, 2017

HAPPY LABOR DAY FOLKS!
The official end of summer….let’s send it out with a good WOD!
All the reps today are divisible by “9”…for the 9th month in year. (Who cares, right?:)

And…we’re not perfect in our announcements and things, and every once in a while we swing and miss!
Friday, we missed Jules’ birthday on the blog :(. So sorry Jules! Hope it was fantastic girl!

IMG_1259.JPG

Please remember we are running abbreviated hours today, morning classes only: 6am, 7am, 8am, 9am. We close at 10am for the Holiday.

 

WOD

 

Teams of 3
All reps, except the row,  are done “Wodapalooza Style”* – see below.

For time:

1800M Row (heats) – 600M each athlete
90x HPC 135/95*
90x Pull ups*
60x DL 185/135* (change load on bar)
60x Push ups*
30x PJ 135/95* (change lod on bar)
30x Burpee over box 30/24*

All movements that are asterisked are done Wodapalooza style* Each athlete will perform a specific number of reps, versus our normal “divide them however you want” style. 


RX+
SKILL/STRENGTH

Power Snatch
60%/3
70%/3
(75%/3)2

Snatch Grip DL
(85%/5)5
3 Second Pause in Power Position

Back Squat
Work to a Heavy Single

METCON
Conditioning
AMRAP 18:
30 Thrusters (95/65)
30 Box Jumps (24/20)
30/21 Calorie Row ** may sub bikes at the 8&9am class if rowers are taken
30 Toes to Bar

 


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

This is week 5! It calls for:

4×400 (equal rest)
3mi Tempo
6mi LSD

-or-

3mi Tempo
6mi LSD

Runs may be done during open gym on Thursday or Saturday or on your own time. A word of caution: we have a fair amount of running programmed for Friday.

 


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!

Yoga is offered at Rebels for FREE on Saturdays and as a part of your membership. Please feel free to bring a friend to any Yoga Class.  We love exposing people to the box, even if they’re not lifting heavy barbells, they’re in a space where we are and they will recognize our believe if strength, endurance, AND flexibility.

Screen Shot 2017-03-23 at 3.15.13 PM

Dates we will NOT be able to cover the Yoga Class, and that there will not be a Yoga class are:
Sept 9
Sept 30
Nov 11
Dec 2

 

LEGENDS BRING A FRIEND

Saturday, September 16th we are hosting a special Legends Bring-A-Friend introduction and WOD! There is no charge and we can work with just about anyone! Recommended age of participants is 65+. We’ll start promptly at 10:30am after our regular team wod. Please sign up in the schedule for you and your friend/auntie/parent!

REST TO IMPRESS

Sunday, September 3rd, 2017

SUNDAY, September 3rd 2017

IMG_1271.JPG

Rest easy breezy! #RecoverDay


PHIL DOGANIERO 1/2 MARATHON
AEROBIC CONDITIONING

Get your miles in today guys! #PayTheMan

3mi LSD

-or-

5mi LSD


NEWS & UPDATES

MONDAY, SEPTEMBER 4TH -Labor Day
6:00am CLASS
7:00am CLASS
8:00am CLASS
9:00am CLASS
10:00am – CLOSED REST OF DAY FOR Labor Day

SATURDAY, SEPTEMBER 9TH
REBEL THROWDOWN 4 ALL DAY
NO OPEN GYM, TEAM WOD OR YOGA…BUT…

SUNDAY, SEPTEMBER 10TH
SPECIAL SUNDAY TEAM WOD

9:00am – SPECIAL TEAM WOD (DUE TO MISSING 9/9)

SATURDAY, SEPTEMBER 16TH
OPEN GYM, YOGA & COACH PHIL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIL’S BRING A FRIEND  Team WOD

SATURDAY, SEPTEMBER 23RD
OPEN GYM, YOGA & COACH JAIDA’S TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH JAIDA’S Team WOD
*ALSO at 9:00am – PBJ Run

SATURDAY, SEPTEMBER 30th
OPEN GYM, YOGA & COACH ED & SAM’S TEAM WOD
8:00am – OPEN GYM (NO YOGA)
9:00am – COACH ED & SAM’S Team WOD

TEAMWORK!

Saturday, September 2nd, 2017

SATURDAY, September 2nd 2017

IMG_4249.JPG

 
Good luck to Coach Leigh,former coach Special K and Oscar’s Jess at the Tampa Bat Classic tomorrow!!

Today is Coach Nicole’s Saturday!
8am- open gym or yoga with Julie K. 
9am- Coach Nic’s team WOD!


NEWS & UPDATES

MONDAY, SEPTEMBER 4TH -Labor Day
6:00am CLASS
7:00am CLASS
8:00am CLASS
9:00am CLASS
10:00am – CLOSED REST OF DAY FOR Labor Day

SATURDAY, SEPTEMBER 9TH
REBEL THROWDOWN 4 ALL DAY
NO OPEN GYM, TEAM WOD OR YOGA…BUT…

SUNDAY, SEPTEMBER 10TH
SPECIAL SUNDAY TEAM WOD

9:00am – SPECIAL TEAM WOD (DUE TO MISSING 9/9)

SATURDAY, SEPTEMBER 16TH
OPEN GYM, YOGA & COACH PHIL’S BRING A FRIEND TEAM WOD
8:00am – OPEN GYM AND YOGA w/ Julie K
9:00am – COACH PHIL’S BRING A FRIEND  Team WOD
10:30am – LEGENDS BRING A FRIEND WOD*
*If you know anyone over the age of 65 and not ready for the full on CrossFit Program, bring them to us! Let us help them regain their strength, mobility, confidence, and spark…not to mention improve their bone density, prevent falls and decrease their risk for metabolic disease!

SATURDAY, SEPTEMBER 23RD
OPEN GYM, YOGA & COACH JAIDA’S TEAM “BRING A FRIEND” WOD
8:00am – OPEN GYM AND YOGA w/ Tiffany
9:00am – COACH JAIDA’S Team BRING A FRIEND WOD
*ALSO at 9:00am – PBJ Run

SATURDAY, SEPTEMBER 30th
OPEN GYM, YOGA & COACH JENN’S FIRST TEAM WOD
8:00am – OPEN GYM (NO YOGA)
9:00am – COACH JENN’S Team WOD

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 (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: