WATER WEIGHT

Wednesday, January 8th, 2020

Work Out of the Day

SKILL/SWOD

12Min EMOM:
ODD: 7x DL 275/185
EVEN: 7 x BJ 30/24

METCON

“Water Weight”
3 Rounds For Time:
25x OHS 75/55
15x C2B Pullup
300m Run
15x Burpee Box Jump 24/20

Cap: 25Min

RX+

Optional Active Recovery
AMRAP 20:
 
10 Burpees 
20 Russian Kettlebell Swings (53/35) 
300 M Row

Not really for score. Today was New Year’s Day. Made to be a rest day before another rest day. This will allow us to get back into Friday which is the first day OUT of the De-Load Week.
If you want to come in and sweat a little, here is a good workout to get the blood pumping. You may decide you want to rest today and Thursday. Either option is a good option. Friday we start hitting it hard again.

THIS WEEK AT A GLANCE

 

MONDAY

 

TUESDAY

 

WEDNESDAY

 

THURSDAY

OPEN GYM OR…

 

FRIDAY

NEWS & UPDATES

Every year we pit the women of Rebels against the men of Rebels in a day-long event.  We WOD, play CrossFit Jeopardy, sometimes (this year!) scavenger hunt, hit up a few drinking games and other stupid games, smash a pinata, eat, drink (again) and by the end of the day, in true competition style, we crown the fittest and crafiest “gender” in the box.

Sign up is left of the scoreboard at the box. $25.00 will cover your shirt and food – which we’ll provide. BYOB and chairs/coolers. We’ll assign captains and have more details added here soon. Just save the date: Saturday, February 15th!   Plan to spend the day!


UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS JANUARY 11th.

Help your friends and family learn the benefits of CrossFit – bring them!

 

Saturday, January 11th
8am: Open Gym & Yoga
9am: Coach Jaida’s Bring-a-Friend Team WOD

Saturday, January 18th
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, January 25th
8am: Open Gym & Yoga
9am: Coach Tiffany’s Team WOD

Saturday, February 1st
8am: Open Gym & Yoga
9am: Coach Nic’s Team WOD
Come out and support all of our athletes competing in the CF ABF New Years Revolution Competition!

Saturday, February 8th
8am: Open Gym & Yoga
9am: Coach Jaida’s Team WOD

Saturday, February 15th
8am: Open Gym & Yoga & Team WOD
9am: The 9th Annual Battle of the Sexes Commences! (9am – approx 2pm)
Everyone can participate! CrossFit-Style WODs, Scavenger Hunt, Traditional Trivia…Rebel Men vs. Women!

Saturday, February 22nd
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, February 29th- LEAP DAY
8am: Open Gym & Yoga
9am: Coach Ed and Sam’s Team WOD

 

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