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Workout of the Day

Archived — Work Outs Of The Day

ON SUNDAY WE REST

Sunday, January 21st 2018 Coach Ed: ‘Yeah… that 6 mile run doesn’t quite look like rest.”   Some good tips on Recovery…what you SHOULD be doing today! 7 ESSENTIAL ELEMENTS OF REST AND RECOVERY   CROSSFIT OPEN IS COMING! The Open is right around the
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8am Yoga and 9am Team Wod. 10:30 Legends BAF

Saturday, January 20th 2018 Happy Birthday Coach Trish! 8:00 a.m. Open Gym or Yoga 9:00 a.m Team WOD 10:30am LEGENDS BRING A FRIEND: Once a month, Rebels opens it’s otherwise protective doors to the friends and family and members of the community to spread the health
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Bear Complex

Friday, January 19th 2018 WOD SKILL/SWOD “BEAR COMPLEX” 5RDS:  Each ROUND= 7x SETS of the following: 1x PC 1x FS 1x PP 1x BS 1x BTN PP 1st Score= Load completed in 5th round. 2nd Score= Total load lifted across five sets Example: Joe 65-95-115-135-165
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OPEN GYM OR TIME TRIALS

Thursday, January 18th 2018 Happy Birthday Jeff A! OPEN GYM OR WOD METCON Time Trials: 400M Run 500M Row 100x Pullups (Watch Chris Spealler do 100 unbroken pullups) 100x Pushups 100x Situps (bfly) 100x Squats 2Min for Max Cal Assault Bike (New addition to Time
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“Christine”

Wednesday, January 17th 2018 WOD SKILL/SWOD PR 3 x 10 Alt: 10 x T2B BS 3 x 10 Alt: 5-10 Kipping HSPU METCON “CHRISTINE” 3RFT: 500 m Row 12 x DL @ BW 21 x BJ 20/16* *Rebounding is ideal! RX+ SKILL/STRENGTH Barbell Cycling 5
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