Tuesday, October 15, 2019
Happy Birthday Arbie and Kathy O!
Work Out of the Day
I. Every 5:00 (5 Rounds)
Bike 15/12 cal
10 Burpee jump over (box facing) (24/20)
Score= Slowest Round
7 Sets of 3 Box Squats Set height to just below parallel.
1s full stop at bottom.
Set #1 – 50% of 1RM Back Squat
Set #2 – 55%
Set #3 – 60%
Sets #4+5 – 65%
Sets #6+7 – 70%
Rest as needed (1-2 minutes) between sets.
On the 2:00 x 5 Sets:
Bar taken from the rack. Not a max effort, but a true heavy set of 3 for the day.
15 DL (205/145/105)
20 Dumbell FS (50’s/35’s/25’s)
5 Rounds, Not for Score:
1:00 – Light Pace
:40s – Moderate Pace
:20s – Fast Pace
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
YOGA …DO IT!
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
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try!