About Our CrossFit Program

“3, 2, 1, GO!  An interesting way to start a workout.

Come on, you know there’s no thrill, no excitement in the standard “globo-gym” workout – not to mention the dude flexing over there in the corner, and the chick with the belly chain walking at 2.0 mph on the treadmill looking so thankful she’s not sweating and ruining her carefully applied makeup!  Go do that stuff at the mall and call it fun.

But if you want to get fit  fast, in a challenging environment, with others who have the same goals…

Wait, let’s go back to “get fit fast“.  What do we mean by that? Well, can you push and pull your body weight?   Defined by us as a full range of motion push up where your chest touches the floor and then you push all the way up to full extension…or you hang from a bar at full extension and pull all the way up until your chin is OVER the bar?   Can you crank out 10-20 perfect, rock solid push ups? (No, knee push ups don’t count!) Or how many legitimate OVERHANDED pull ups (not underhanded “chin ups”) can you do…and how fast can you do them?  Yes, I said how fast.  Do we have your interest yet? OK, how about speed?  Can you run fast? How about fast and “long” – meaning fast for 1/2 mile?  How fast is fast?  It depends…how fast are you now?  Can you lift heavy things from the ground? How heavy?  How about 1/2 your bodyweight? Or equal to your bodyweight.  Or twice your body weight and above?  Then could you hoist that load overhead?  These are all physical challenges that can be related back to your daily life.  

How fit you are is directly related to how functional,
or functionally independent you are.

Just because you can curl 70 pounds doesn’t mean you’re fit.
Fitness is a balance of many factors – some you probably assume:


… but what about

Not jacked up by all the “functional independence” talk? OK, what about looking good (lean), feeling strong, and having more energy than you’ve ever had?  Whatever you’re interest in the broad topic of fitness, if you haven’t tried CrossFit, you are truly missing out.


This is one of the most difficult things we do…explaining what CrossFit is.


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CrossFit is difficult to describe…it’s difficult to explain to people…it’s difficult to compare to any other type of training.  To those who don’t CrossFit, the typical description probably seems obscure.  The fact is that it’s value in the lives of those who embrace it is it’s best definition!  A great way to get a personal “feel” for CrossFit is to visit our Testimonials Page.  Click the image below if you want so see what Crossfit has done for some of our athletes.

We believe CrossFit’s best description is in line with it’s results…and that’s relative to the individual.  So, straight from the mouths of CrossFitters all over…some CrossFitters will tell you they’ve never been so fit, or so lean; others will brag about their PRs (Personal Records) and best Fran time; some will hold your gaze with such intensity as they tell you how, because of CrossFit, they no longer need the cholesterol, blood pressure or diabetes medications they used to take; or how they shed 20, 30 or even 50 pounds and had a blast doing it.  And some bookworms and intellectuals will rattle of the textbook…(we love this one!):

CrossFit is constantlly varied, functional movements performed at high intensities…it trains the athlete across all three metabolic pathways: phosphogen, glycolitic, and oxidative… Crossfit focuses on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, contstant training and practice with functional movements, and the development of successful diet strategies.”   

The best way to understand CrossFit is to DO CrossFit.  And most CrossFit affiliates believe so whole-heartedly in their programs that they’ll let you “test drive” the training before you commit to join.  And we’re no different.









CrossFit is a style of training applicable to EVERYONE. 

Yes, everyone.  No exceptions.  

Well, maybe a few exceptions…you have to have the desire to be better.  
Whiners, leechers, constant nay-sayers…you’re not going to do so well in our positive environment.

The CrossFit Journal article What is Fitness? states:

“We’ve used our same routines for elderly individuals with heart disease to cage fighters one month out from televised bouts.  We scale load and intensity, not programs.”

“The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations.  The needs of an Olympic athlete and our grandparents differ by degree, not kind.  One is looking for functional dominance and the other for functional competence.  Competence and dominance manifest through identical physiological mechanisms.”



Our program combines Olympic lifting, running, rowing, basic gymnastic moves, plyometrics, calisthenics…and even tire flipping and rope climbing (again, totally scalable to the ability of the athlete) into WODs (workouts of the day) that are challenging, interesting and promote positive changes in your body and fitness levels.   And don’t worry if you are thinking: “I can’t even do a push up”, or “I don’t think flipping a tire would be in my best interest”.  You will always learn proper form and technique before being released to tackle any WOD.  You’ll also learn about the importance nutrition plays in both your fitness program and your health in general, and how important it is to listen to your body and honor rest and recovery days.  CrossFit is intense, but it’s very balanced.

On a daily basis, our programming changes and is difficult to predict – and that’s the nature of CrossFit.  We are trying to prepare you to tackle anything we throw at you (not literally…no medicine balls at the face!).  CrossFit is the current answer to fitness boredom, and to ineffective fitness programs.




The “WOD” (workout of the day)
This is our CrossFit Programming. Since our inception, we have advanced both our programming and our progressions so that for the advanced athlete, the WOD is challenging to their weakness and draws out their strengths. To the newbie or the intermediate athlete, we scale that WOD and offer progressions to bring these athletes up and progress their fitness level, to include skills, strength and metabolic conditioning.

For more on CF Kids, check out the CrossFit Kids Page…of course they have their own page!

This is our Competitors Program. By no means does it mean that many of our athletes in the WOD are not competitors – far from the truth. In fact, there are more competitors in the daily WOD than in RX+. The RX+ Programming requires a specific level of strength, skill and commitment to training. We have an application process and open entry once a quarter. The loads are heavier, the WODs are shorter and in higher numbers. These athletes commit to signing up for the CrossFit Open and competing in local competitions.

Their training is periodized around the CrossFit Open and Regionals.

This program allows the athlete to train with daily WOD on Tuesday and Thursday, but has a high volume lifting component on Monday, Wednesday and Friday. This program cycles every 12 weeks. Athletes are required to commit to 8 weeks, but encouraged to complete the entire 12 week program. The reason some my cycle out at 8 weeks is to get back in the WOD to bring their metabolic conditioning up which can wane with more lifting and less retcon work.

There is an application process and entry starts approximately every 12 weeks with a week or two break in between cycles. The current cycles we offer are Power (in a Wendler 5/3/1 fashion), Olympic, and Squat.

At Rebels, our Masters-level scaling starts at age 50. Well, actually 40 because that’s CF’s cut off.  But in the grand scheme of thing, the scaling really starts at 50.  Daily, if a WOD can be scaled in load, skill or reps to better reflect a Masters’ level athletes’ skills and abilities based on both the Open and the Regionals Workouts, we identify that and allow all athletes 50 years old and up to compete with the RX at load that reflects the general abilities of their age group.


Legends Functional Fitness Program was the brainchild of owner/coach and physical therapist, Ed Farina.  With a 30+ year history in outpatient orthopedics and a 10+ year career in fitness, strength and conditioning, AND as a masters athlete himself, Ed has created a one-of-a-kind program for “athletes” 65+ years of age. Never exercised? It’s never too late.  Truly, it’s never too late!

The term Legends just seemed appropriate. A Legend….an extremely famous or notorious person, especially in a particular field…anyone who considers taking the best care of themselves and investing in their health and fitness to the level we expect is a legend in our mind. Legends have been around for a while. They’re experienced in life, wise – many times “have seen it all”.

The Legends Program’s goal is increased independence, developed as participants build the following:

  • joint, muscle and tendon/ligament mobility.
  • core stability and strength, which results in better posture & balance.
  • strength and mobility in the most commonly atrophied and/or underdeveloped muscles in “older people”: glutes (rear-end) and hamstrings (back of leg) and “back” in general (mid/upper back and low back).
  • stamina and endurance – a little goes a long way – stairs get easier to maneuver and distances needed to travel to seem shorter.
  • community…it just happens; those you exercise with become your partners…your friends.

The caveat? The results! How many times have you heard of friends and family “working out”…for hours sometimes…and you ask them how they feel or how they’re doing, and they just can’t convey to you any positive results. The fact is: “they’re just going to the gym”. That won’t happen here! Results are reported every day:

  • I don’t “plop” in my chair anymore
  • I can get up out of my chair without assistance
  • I can walk unassisted
  • I don’t worry about not being able to get up off the floor if I fall
  • I can walk longer distances
  • I don’t need a raised toilet seat
  • I don’t have to sell my low furniture because I can get up and down off of it now
  • I can reach higher in my cupboards
  • My posture is better (my daughter told me so)
  • I “FEEL BETTER” – this one’s the best, right?

The Legends Program is not just another program for seniors.  In fact, we Googled “Senior Fitness” and were both appalled and frustrated over the laughable exercise programs out there – NOT functional, NOT progressive, and NOT appropriate for people who need their functional independence more than their children and younger friends. Like other programs created by the founder, there’s a special mix of experience, training, personality and passion that goes into the trainers for this program – it’s unparalleled and takes years and years to develop. The “care factor” is off the charts.

In order to participate in this program, interested parties should call us here at Rebels at (727) 253-4971 or via email – Email us – for more information,  to inquire or register. The current program runs Monday, Tuesday, and Thursday with classes offered at 9:00am, 10:00am, 11:00am, and 12:00pm at an offsite facility for added comfort.  There is an advanced class at 10:00 here at Rebels.

All classes are pre-registered and require an orientation program prior to joining. The orientation program meets three times a week for a week and is an hour each class.  It is designed to orient you to the trainers, the flow and the environment.  It will instruct you on the foundations and give you a great idea of what to expect once you enter the regular program. Your starting fitness level is not a concern.  The trainers work with you each individual as an individual.

TRAVEL WODS: Never Leave Home Without Us!
Vacation in the future? Fear of losing that hard-fought skill, endurance or strength?  Never fear…we’re here to be sure you keep CrossFitting even when you’re on vacation (we can hear the cheering everywhere!).

The first thing you should do when vacationing away from your local CrossFit home is to go to CrossFit Headquarters website and find an affiliate near where you’re vacationing.  Simply look on the left side of the webpage for “Affiliates”.  They’re listed by state.  Click the state you’ll be in, and active affiliates by city will be listed.  Typically, most affiliates have drop-in rates and welcome Crossfitters from other boxes.

If you’re traveling to a place where there’s no CrossFit affiliate, never fear (again!) – here’s a handly little travel document you can slip right into your passport book or your plant ticket sleeve:  Travel WODs


In the words of CrossFit’s founder, Greg Glassman:

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,
presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
Routine is the enemy.
Keep workouts short and intense.

Regularly learn and play new sports.