SOUL CRUSH WEDNESDAY

Happy Birthday Faith F., Jan B, Lauren G!

Work Out of the Day

SKILL/SWOD

1RM HPC

METCON

For Time:
100/75 Cal Row

7Min AMRAP
6x Pullup
5x Burpee
4x HPC 115/75
3x Thr 115/75

RX+

SKILL/SWOD

Pausing Front Squat
5 Sets of 2
3s pause in the bottom of each rep.

Hang Squat Clean
On the Minute x 5:
Min #1 – 2 H.Sq.Cl
Min #2 – 2 H.Sq.Cl
Min #3 – 2 H.Sq.Cl
Min #4 -1 H.Sq.Cl
Min #5 -1 H.Sq.Cl
Rest 1:00
On the Minute x 5:
1 Hang Squat Clean, building in load.

Body Armor
4 Giant Sets:
7 Bench Presses (70%)
14 Glute Bridges
21 Hip Extensions
Rest 2:00 between sets.

METCON

Conditioning
“Dirt Nap”
3 Rounds:

15 H.Sq.Cl (115/85/60)
15 Lat Barbell Burpees

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

CROSSFIT REBELS’ ANNUAL IN-HOUSE COMPETITION

INSURGENCE 2.0

THE EVENT

We love this event! 100% all Rebels. Comfort…yet pressure!
Coach Paul has designed a full day event with the following divisions: Rx, Intermediate/Masters (40+), Beginners/Teens (15+)
There will be Cash Prizes, and Professional Photographer Jay Knickerbocker will be onsite for hire.
You can register here: https://www.boxtribetracker.com/3079/web/
Or for more information check out our event webpage:  INSURGENCE 2 INFORMATION & STANDARDS

WHO CAN PARTICIPATE?

Any athlete at Rebels can participate in many ways:

  1. Compete! There is a division for you!
  2. Volunteer. Soon Paul will announce the volunteer needs. From judges to parking, teamwork makes this event epic!
  3. Help us obtain sponsors.  (see below)
  4. Donate. All proceeds, once the cost of the event is paid, go back into the box toward our Hardship Fund for athletes who may fall on hardships and need financial assistance training, and toward the Equipment Fund to provide maintenance on existing equipment and purchase new equipment.

SPONSORS AND DONORS/CONTRIBUTORS

Sponsorships and donations help us provide cash prizes, feed the volunteers and judges and provide a first class event.
These are the sponsorship opportunities:  INSURGENCE 2.0 Sponsorship Packages

If you have any questions, reach out to Coach Paul or Sam.

Rebel Leaderboard