About Our CrossFit Program

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

12 years ago, CrossFit was not very well known.  Fitness trends included highly mirrored facilities full of machines and treadmills, no instruction, with half or more of the end result focused on vanity.  Fast forward to a time where many people of have heard of CrossFit (good or bad).  CrossFit envelopes so many facets in the lives of it’s community members:

health & longevity
functional fitness (meaning your fitness translates directly to your daily life)

If you want to get fit, fast, in a challenging environment, with others who have the same goals…if you want to improve your health (all the aspects of health), CrossFit is for you!


What do we mean by  “get fit fast“?   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? What about rowing or jump rope or stationary bike?  Ever tried a sustained effort for time and distance? 



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? 







Or, what about health? What if we told you this:
The results of being exposed to and active in our community can result in the following:

lower blood pressure
lower resting heart rate
improved HDL cholesterol
improved LDL cholesterol
improved triglycerides
improved blood glucose (increased insulin sensitivity)
improved body composition (reduction in body fat)
improved lean muscle mass (stronger, denser muscles)
improved bone density

Whatever your interest in the broad topic of fitness may be, 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!  

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.



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.

If you begin a CrossFit program without a structured  foundations program, you’re asking for injury and frustration. Every good CrossFit box will offer a structured foundations program to ensure you not only understand the movements and have time to practice them under the watchful eye of a qualified coach, but also to understand how and why we program different exercises and what we’re looking for in progressions and regressions. Having the confidence to know that even though you don’t have pull-ups yet, you know exactly what your scaled version would be lends to a more  enjoyable and less stressful set up for each day’s workout.

Our foundations program can be done over the course of two weeks in a small group setting to simulate the class structure, or “fast tracked” to accommodate busy schedules.

Life happens.  We’ve had athletes who have fallen off a stage at a concert and broken their leg, had motorcycle accidents and been left injured, or simply due to their sheet passion for our sport developed a tendonitis or similar from over-training. When life happens, we can keep you training even with a sore shoulder, broken leg or after any type of surgery!  We use the physical therapy background of one of our owners, Ed Farina, to guide our Alternate Programming process.  The mechanism of injury is identified and we either work around it while it’s healing or we include rehabilitative exercises and stretches or mobility to compliment the process.  Alternate Programming is structured and has a beginning date, scheduled end date based on normal healing, and phases within this time span.

We know we’re “out there” as far as a little above the norm for “group fitness”, but keep

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

Our CrossFit Kids Program has been in motion since 2013! We coach kids from age 4/5 all the way to young teenagers (before they qualify for the adult program).  With CrossFit, weightlifting and a nice balance of gymnastics, CrossFit Kids is a great way to create a love for fitness in your kids while  keeping them healthy and active at the same time! This program is also “in charge” of the garden at CrossFit Rebels – always a hit when the kids can harvest their plantings and take home to the parents for dinner! The only thing were missing is a chicken coop and a pasture!

CF Rebels hosts a competitors program.  By no means does it mean that many of our athletes in the main “WOD” programming are not competitors – far from the truth. In fact, there are more competitors in the daily WOD than in RX+. The RX+/Competitors Programming requires a specific level of strength, skill and commitment to training. We have an application process, compulsory competency in advanced gymnastics and barbell movements is recommended and we open entry into the program once a quarter. The loads are heavier, there is more periodized weightlifting, the WODs can be 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. We are currently following Ben Bergeron’s Comp Train.

Learn more this program on the Rx+ (or Competitor’s) Page.

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 for 4 to 8 weeks. So, every three months, they can opt to participate in the Strength-biased Program for one to two months.  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 metcon work.

There is an application process and entry starts approximately every 3 weeks with a  break in between cycles. The current cycles we offer are Power (in a Wendler 5/3/1 or Starting Strength fashion), Olympic, and Squat. For more information check out our Strength Bias Program Page.

At Rebels, our Masters-level scaling starts at age 50. Well, actually 40 because that’s CrossFit’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.

Coming soon!

Legends @ CrossFit Rebels 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 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.



For more information, head on over to ur Legends Page for details about the program and how to participate.

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




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 and Power lifting, running, rowing, biking, 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. We periodize our programming using several strategies including a three week priority of our most important elements (weightlifting, gymnastics and straight-line cardio), the Open Season and the local competition season.  While some of our athletes train religiously three days a week, some don’t want to miss a day at the box. It’s for that reason we use two days as optional “Open Gym” days where you can work mobility, strength or skill, but we curtail the high intensity metcons to force some central nervous system rest.  Thursdays we program a workout but you have the option of Open Gym during your class.  Also on Saturday’s at 8am we offer the same Open Gym option. 

Additionally, for a $35 premium per month, athletes can pay to train during the three closed hours as an Open Gym option (10am, 2pm and 3pm).  This is unsupervised training for experienced athletes. 








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.