2Mile Retest!

Tuesday, March 17th, 2020


We remain open at this point.

Until further notice, the following are in place:

  • We are not allowing visitors, drop ins or non-members to enter the gym and train. If we don’t know you and don’t know where you’ve been its safest for you not to be present.
  • We are working on class sizes – specifically spreading athletes out and using more of the 10,000 square feet we have available for us.
  • The pink spray bottles and new rags are out and available. Every morning we will put out a few buckets of bleach water in the center of the gym and a pile of rags…all athletes will be required to wipe down EVERYTHING they touched and the floor space they worked on before transitioning to part two; and before leaving.
  • We will make efforts to keep people spread out during white board time.
  • Athletes will not share equipment. Filthy Fifty, for example, will be amended for Friday. No more station workouts unless you have your own equipment for the workout.

Our goal is to keep you healthy so you can resist infection if you are exposed. Stress relief is also a huge part of health. We’re at a very touchy point with our decision to remain open…we don’t believe CrossFitters represent the average American as our health is generally superior, and we can prove that based on your sharing physicians reports and bloodwork with us. It’s in your best interest to avoid exposure but also to stay healthy…how to do that is the question.

We will be speaking with each Legends Class today and encouraging the 70+ to make their own decisions but be very wary about being in public, and those below 70 years old based on their health. Our Legends athletes ages range from 53 to 92…not the average “seniors program”.

We commit to you, our members and our CrossFit Family, that we are doing our best to make the right decisions for everyone…and it’s becoming very difficult.

Work Out of the Day


For Time
2Mile Run
Cap: 30Min



Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict HSPU (5” Riser)
2 Calorie Row
4 Strict HSPU
4 Calorie Row…
Cont. to (+2) Rep Ea. Movement

Rest 2 Minutes 

Ascending Ladder for 5 Mins:
2 Kip Def. HSPU (4″/3″)
(Masters= Reg. Pushup)
2 Calorie Row
4 Kip Def. HSPU (4″/3″)
(Masters= Reg. Pushup)
4 Calorie Row…
Cont. to (+2) Rep Ea. Movement

“Six Flags”

Every 3:00 x 6 Rounds: 
21/15 Calorie Bike
30 Double Unders
3 Power Snatches
*Build in Power Snatch Weight

Run Conditioning

On the 0: 600 M Run
On the 4: 400 M Run
On the 7: 200 M Run
On the 10: 600 M Run
On the 14: 400 M Run
On the 17: 200 M Run
On the 20: 600 M Run
On the 24: 400 M Run
On the 27: 200 M Run


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!



This is Joel. Joel enjoys long weighted runs on the side of the road. Be like Joel.

Here at Rebels we have a decent run set up. We can utilize our back door to run to our straight, flat road and go down and come back without any hills, obstacles or obstructions.
Here are some situations our coaches have experienced while visiting other boxes on vacation:
-Have had to run down/up stairs leaving and entering the building
-Have massive hills as part of their 400m (talk about slowing your times)
-Crossing train tracks at a busy intersection
-Big rocks and gravel to be avoided
-Running through bushes to get to the trail that is the actual run path.

All these things can make your run much more challenging and a lot scarier. We’re not running on a residential road, so there are no dogs chasing us. But this is a public road so we have people flying to and from work at all hours of the day. All we have to do here at Rebels is KEEP OUR HEADS UP and STAY OUT OF THE STREET! …And wear the occasional reflector when it’s dark out.
We all know how tired we can get while running, especially a few rounds into a workout. Being on a busy road like we are we ask that you keep your head up and be vigilant while you run. It is the cars job to avoid humans and it is the humans job to make themselves easily avoidable. =-)

If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let’s hug the side of the road as closely as possible.

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