1:30 ROUNDS

Tuesday, October 8, 2019

Happy Birthday Danielle F!

Work Out of the Day

SKILL/SWOD

For Quality
20 Strict HSPU
20 DB PSn 50/35
20 Kipping HSPU
20 DB PSn
20 Kipping HSPU

METCON

Complete rounds in 1:30:
9 PC (115/75)
9 FS (115/75)
9 PJ (115/75)
ME C2B
Rest 30 seconds
8 PC
8 FS
8 PJ
ME C2B
Rest 30 seconds
7 PC
7 FS
7 PJ
ME C2B
Rest 30 seconds
6 PC
6 FS
6 PJ
ME C2B

RX+

Tempo Deadlift

5 Sets of 1Tempo:
6 Sec Up,
6 Sec Down 
Sets: 45-50-55-55-55% of 1RM Deadlift

“Breakfast Club”

5 Rds of AMRAP 1:30: 
25/15DU
9 DL (225/155/135)
25/15  DU
Max Str HSPU (5’ Riser)  in Time Remaining
Rest 30 Seconds Between Rounds

Bike Recovery

20 Minute Recovery Effort
On the 5:00, 10:00, and 15:00:
20 GHD Sit-ups/Abmat
20 Hip Extensions

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

Rebel Leaderboard