MARY

Happy Birthday, Joe V., and Naomi! 

Work Out of the Day

SKILL/SWOD

20′ EMOM
Min 1: 15/12 cal row
Min 2: 2 rope climbs
Min 3: 10 burpees
Min 4: 10 DB Hpc + Jk 50/35 (alt sides after 5 reps)
Min 5: Rest

METCON

Mary
20′ AMRAP
5 HSPU
10 Alt Pistols
15 Pull ups

RX+

Barbell Cycling
10-Rep Touch & Go PC

 

Conditioning
“Blockbuster”
AMRAP 5:
Buy-In:35/25 Cal Bike
Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:
Buy-In:25/18 Cal Bike
Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:
Buy-In:15/10 Cal Bike
Max Rounds of “The Chief” (175/125)

*1 Round of “The Chief” is: 3 Power Cleans, 6 Push-ups. and 9 Air Squats

Handstand Pushups + Walking Lunge
3 Giant Sets:
Max Strict HSPU
50′ DB Front Rack WL
Max Strict HSPU
Rest 2 Minutes Between Sets, building in load.

NEWS & UPDATES

Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard.   She will never assume you can fold yourself up like a pretzel!  Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control! 

As a part of your membership, you can practice Yoga with Tiffany:

Saturday morning at 8:00 am
These classes are  free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!

WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX

The Body Electric Yoga Studio, St Pete. 
Sunday-7:00 am
Monday-6:00 pm
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try! 

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