Front Squats and AMRAPS

Happy Birthday, Caleb M.! 

Work Out of the Day

SKILL/SWOD

SWOD
Front squat: Building to heavy, pause 2″ at bottom

METCON

5 Min AMRAP:
21-15-9
KBS 70/53
FS 135/95
Cal bike
-rest 5 min-
5 Min AMRAP:
21-15-9
KBS 70/53
FS 115/80
Cal bike

RX+

Stamina Squats
Alt OTM x 12 (6 Rds):
2 Front Squat
4 Back Squats
Barbell: 72% of 3-Rep Max Back Squat

Snatch Technique
On the Minute x 5:
3-Pos Ms Snatch
3 OHS

Rest 1 Minute

On the Minute x 7:
Power Snatch
Overhead Squat
Squat Snatch

Conditioning
“Rocket Power”
21 Bar-Facing Burpees
21 PSn 115/85
15 Bar-Facing Burpees
15 OHS 115/85
9 Bar-Facing Burpees
9 Sq Sn 115/85

Body Armor
3 Giant Sets:
7 Pausing Waiter Squats (Left)
14 Hollow Rocks
7 Pausing Waiter Squats (Right)
14 Hollow Rocks
50′ Single Arm OH Carry (25′ Each Arm)
Rest 2:00 between efforts.

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

THE “SCHEDULE” AT REBELS

Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we’ve tested out.  Someone mentioned that they had tried to sign into an online class at one of these fitness facilities, but the class had been capped. Oh no, there goes your stress relief sweat session for the day because the computer says ‘nope.’ Many of you look to see who else is training throughout the day and choose to train with your friends. The more common apps won’t let you see who else is signed into a class. There are so many things “not ideal” with the online scheduling options we’ve seen…we just aren’t ready to make that change.

Having a paper schedule book has a few perks, in our eyes.  It allows us to compare the coach to athlete ratio. We’re able to see where we may need to pull another coach on to provide you with the coaching attention you deserve. It’s harder for us to do when 2 coaches are on the 12 athletes we were expecting and 8 more poke their heads in. (Hence, USE the schedule!). We will never turn you away but respecting our schedule is greatly appreciated and courteous to your fellow athletes.

It allows us to program as necessary for YOUR fitness. Maybe your shoulder is tweaked and we’re snatching that day. Well, our coaches want to see your smiling face walk in the front door so we can B-line for you and discuss a modification for that day keeping you happy and healthy.

Another key benefit with a paper book is our classes are never officially ‘capped.’ Therefore, your spot isn’t restricted because Sally put herself on the schedule but may not even be there that day at the time. Voila! *insert happy dance here*

How we schedule/run this part of the business is niftier for us for various reasons we could continue to list, but hopefully, you can see the picture we’re painting. Please understand there is a rhyme to our reasons. Rebels’ likes to kick it old school with a few things and appreciates your support.

-CrossFit Rebels Coaches

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