Let’s get those legs firing!

Wednesday, January 15th, 2020

The boys exerting some major effort in last year's Battle of the Sexes

Work Out of the Day

SKILL/SWOD

1.
Primer

3 Rds of the following:
5-7 Knees-to-elbow
5-7 Squat jump-to-box*
*Practice to see if you can safely with intensity.

METCON

2.
4RFT:

15x K2E
200m Run
25x Squat jump-to-box* 24/20
Cap: 20Min

3.
Finisher

For Time:
1000m Row

RX+

Silverback Primer
3 Sets Not For Time:
7 Kettlebell Turkish Sit-ups
:20 Dual KB Split Stance Iso Hold (Left)
:20 Supinated Grip Dead Hang
:20 Dual Kettlebell Split Stance Iso Hold (Right)

 

Push Press
4 Sets of 6
Rest 2 Mins Between Sets.
4th and final iteration of this cycle’s progression. Re-testing our cycle opener 10RM soon.

Strict Gymnastics
12-9-6:
Strict C2B
Strict Deficit HSPU

Directly Into…
6-9-12:
Strict Pull-ups
Strict HSPU (Floor)
*5 Minute Time Cap on Each

Conditioning
“Airplane Mode”
2 Rounds:
2,000 Meter Bike
1,000 Meter Row
50 Wallballs (20/14/10)

NEWS & UPDATES


 WE NEED YOUR IDEAS!

The “Big Blue Wall”…has become just that! We had an idea…and it became cost prohibitive. We’d rather put THAT kind of money into equipment versus a “wall”. Yes aesthetics are important but not that important! LOL!

We had the concept of a large logo, mixing textiles…all the ideas! And yet, we still have a big blue wall.

If you have ideas, please hit up Paul, Ed or Sam.

*Disclaimer: no hard feeling if we don’t proceed forward an idea…we’re currently just collecting data.

UPCOMING
CROSSFIT COMPETITIONS
 

FEBRUARY 1, 2020
CF ABF NEW YEAR’S REVOLUTION
DEADLINE TO REGISTER JANUARY 20th!
10% off code: use FIT10
Location: @ Valor Fitness 10351 72nd St N, Seminole, FL 33777
$160.00 Same Sex Teams of 2
Registration: https://www.boxtribetracker.com/3206/reg/
Facebook Page: New Years Revolution ABF


SATURDAY, FEBRUARY 29TH, 2020
BRANDON BRAWL – 4 WODS IN 60 MINUTES
Location: @ CrossFit Sabal Park, 1615 Allison Woods Ln, Tampa, FL 33619
$150.00 Same Sex Teams of 2
Registration: www.boxtribetracker.com/3278/reg
Facebook page: Brandon Brawl

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled.  We will use the Open Scaling to scale the Qualifier WODs.  This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V

 

 


ARRIVING EARLY

We will open the box APPROXIMATELY 15 mins prior to the top of the hour for the 6am, 11am and 4pm classes…the three classes where the hour or hours prior to those classes we actually CLOSE. Yes, we have three hours a day we close…the coaches train, we clean, catch up on administrative, operational or maintenance tasks.

 

When we are ready to “receive athletes”, which means the coaches are changed and coherent if they trained, we are organized and able to be on the floor to supervise, we will unlock the door (both doors, CF Kids, and the main door) and flip the Closed Sign and the lights and BOOM – YOU’RE IN!

We are not a 24 hour gym.  We don’t allow unsupervised training.  Entering before we’re open isn’t permitted.  Letting yourself in, opening the door and flipping the sign yourself “to help us out” isn’t permitted.

Please recognize that if we don’t get you guys out, for example, the 9am class, until 10:15am….we have 30 minutes to either clean, work or train.  Please don’t take the liberty to “open the box for us”. We promise we’ll let you in with plenty of time to warm up and get your WOD on!

 

Finally, the same goes for the hours where classes run back to back. Please don’t treat the box like an all-day open gym. You have a class time and that’s when you’re due in. It’s truly hard for us to keep track of everyone and the space management when you’re making your own rules. 


OPEN GYM TIMES AND STRUCTURE ON THURSDAY (& Saturday)

Friendly reminder about Open Gym: 

Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all-day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the high-intensity metcon to work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M, T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 

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