10K Run!! Don’t skip it, RUN IT!

Friday, September 13th, 2019

Work Out of the Day


For Time:
10k Run
Cap 60′
Comp to: 9/6/18


Ring Muscle Up
Max Unbroken Set
Re-test from the start of the cycle on 7.5.19.

10:00 for Practice:
Strict Banded Ring Muscle-Up
*Ask a coach to help

Build to a 10RM
Re-test from 8.15.19.

“Charlie Horse” Part #1

For Time:
10 WB, 15/12 Cal Bike
20 WB, 15/12 Cal Bike
30 WB, 15/12 Cal Bike
40 WB, 15/12 Cal Bike
50 WB, 15/12 Cal Bike
Masters=10lb ball to 9’
9cal bike each round

Skill Conditioning
3 Giant Sets, Not For Time:
25/20GHD Sit-ups
50 Double Unders
25-75′ HS Walk (Pract.)
Rest 2 Minutes Between Sets.


The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Register today at

Wondering if “you’re good enough”? Come on guys…we’d never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our “sport” as a dual benefit: fitness style + sport. This way, it accomplishes multiple goals: our healthcare plan (fitness), and our “hobby” -our sport. And for many it’s their “social”, their “distress management”….it’s more than just sweating. And being a part of the Open, if for the first time or continuing your habit of establishing a yearly baseline, is an annual event! It’s something we prepare for, look forward to and budget time for. You won’t understand it until you do it. So what are you waiting for? REGISTER! Best $21.40 you’ll spend (tax/fee = the add’l $1.40).




Dropping your bar with single 10’s on each side from overhead has always been dangerous and frowned upon. Bumper plates are designed to absorb the impact of a loaded bar on the platform. Primarily they protect the bar and the ground from impact. Some offer a dead bounce so when they hit they don’t bounce erratically and cause an injury to the lifter or others nearby.

Ten-pound bumper plates bounce erratically,  don’t do a great job of protecting the bar from impact, and because of their width, tend to fracture when dropped from overhead. They also have a 90-day warranty and are prone to breaking very quickly. Dropping a bar loaded to 55-65lbs or less from anywhere above the waist is unacceptable, it has been our policy (and will remain) that this is unacceptable and the coaches have been asked to aggressively enforce this.  

Further, if you have to do some Googling, please do for images. With single 10# plates on the bar, once you are locked out overhead, bringing the bar to your shoulders and then down is proper;  or if the bar has 25# plates or greater on it, bars can safely be DROPPED from overhead.  They are not to be “thrown up” from the locked out position.  We’re seeing this a lot at ….1) it looks ridiculous, 2) shows you’re not in full control of the bar at lockout and 3) increases the distance between the bar and floor before it falls. Lower your bar with control. This applies to every athlete, every WOD, every lift. If you’re unable to control the lowering of your bar properly, the load is too heavy and you need to scale down. Period.   Of course, in matters of safety, drop the bar.

We are enforcing this policy across the board, every athlete, coach and visitor following any one of our 5 lines of programming, you get one warning then we stop your WOD and you go home.