7 on 7

Monday, June 29, 2020

Work Out of the Day


Front Squat “10-8-6-4-2”
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 60% of 1RM front squat
Set 2: 8 Reps @ 65%
Set 3: 6 Reps @ 70%
Set 4: 4 Reps @ 77%
Set 5: 2 Reps @ 85%


4 Bar muscle-ups
12 Front Squat (155/105)
12/9 Calorie bike
16 Toes to bar
Rest 3 Minutes
4 Bar Muscle-ups
12 Front squats (135/95)
12/9 Calorie bike
16 Toes to bar



  1. NFT:
    KB swing 53/36
    Kipping HSPU
    After each round, 50’ handstand walk
  2. “Hot Route”
    Buy in: 1 mile run
    3 rounds
    50’ single DB OH WL left arm
    50’ single DB OH WL right arm
    30 pistols alternating
    10 Devil Press (50/35)
    Cap: 25 mins


  1. NFT:
    3 Sets of 9: Strict Press*
    3 Sets of 7: Push Press*
    3 Sets of 5: Push Jerk*
    *From deck
  2. “Hook and Ladder”
    30 Lateral Burpee over bar
    30 Power clean and jerk (95/65)
    2 rounds
    15x lateral burpee over bar
    15x power clean and jerk
    3 rounds
    10x Lateral burpee over bar
    10x power clean and jerk


A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.


  1. Back Squat
    BS x 3 @ 100% 10RM BS*
    BS x 6 @ 93%
    BS x 12 @ 85%
    *Estimate 10RM BS at 65-75% 1RM
  2. 5 Rounds NFT
    5 Strict HSPU
    10 DB situp
    5 Strict pull up
    10 Supermans


  1. 5 Rounds*
    1 Low hang power clean (at knee)
    1 Push jerk
    1 Low hang squat clean
    1 Split jerk
    *Increasing in load from 65% to no greater than 75%. For speed and technique.
  2. “Mind Eraser”
    AMRAP 20’
    7 Power clean (135/95)
    7 Burpee
    200m run


Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!




Help your friends and family learn the benefits of CrossFit – bring them!

7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 11th – 10 years of Rebels! An awesome chipper coming’ at ya!
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 18th
8am: Open Gym or WOD/Team WOD
9am: Team WOD

Saturday, July 25th
8am: Open Gym or WOD/Team WOD
9am:  Team WOD

Saturday, August 1st
8am: Open Gym
9am: Team WOD


This is hanging in the entryway to the box, but in case you missed it:

The number one thing people mess up if they CrossFit or even RUN in Florida, in the summer, is re-hydration. Water is not enough!

Just chugging water can lead to hyponatremia, a serious condition that CrossFit HQ has been battling with many of leaders in sports science to help athletes at large understand!   And buying “common electrolyte supplements” is almost throwing away money.  Your goal in “rehydrating” is to replenish what you’ve lost, not dilute things with simple water. Yes, water is important but your sweat is more than just water!

The makeup of your sweat is described above and is predominantly sodium and chloride…which is salt. PREDOMINANTLY. So why is it that all of the “electrolyte” supplements you can purchase have very little to no sodium chloride? SEARCH ME!


I searched “electrolyte replacement” and some of the top brands that came up were truly disappointing:

So what should you do?

DIY or buy it.

DIY: Add some salt to your water. I know – it’s not very tasty…or is it? If you carry a large water vessel around, it takes on about 1/2 of a teaspoon of salt to give you a little over 1,200 milligrams of sodium. (1 teaspoon of salt is 2,300 mg of sodium chloride). Add a squeeze of lemon and maybe some lemon zest and you’re just contributing to the nourishment. Or soak some watermelon chunks in your water – you choose – you can’t go wrong. Just don’t forget the salt! This is the most cost-effective way to rehydrate.

BUY IT: I’ve only found one supplement that delivers what we’re looking for, especially in the hot, humid Florida climate. It’s called LMNT.

It’s a little pricey, but effective.

Regardless of your choice, be smart. What you see on commercials and the internet isn’t always right. You have the facts now as to what’s in your sweat – replace what you lose, Rebels!




One of the best things we ever did 10 years ago was create a Google account (thank you @google) and begin storing photos taken at the box by month and event. It’s like a stroll down memory lane! It was the Google Album that helped us see that December and February were the last two times, as a community, we actually gathered and celebrated something. Christmas and Battle of the Sexes…both epic gatherings!

We threw corn hole bags very seriously,

and then threw sticky mini-marshmellows at each others faces

Brilliant game…not so brilliant clean up.


Two short months later we were at it again!  Battle of the Sexes is ALWAYS A BLAST – regardless of the fact that the guys always win and the girls always vow to change the events and rules next year to their advantage.

Just four short months later, we’re thinking about planning (as we always do…plan, plan, plan) the 10 year anniversary event. What to do, what to do…wait, 😬😬😬, “plan an event of greater than 50 people?”…not “legal” right now, COVID19 cases on the rise…yikes!

This DOES present a challenge right? We could go back to our caution tape stations, hope the brewery is open and have beer delivered to our “stations”…right…you get the picture. It’s probably not safe, not a good idea, and just not the right time.

So, we’ve decided to postpone it to the fall. Like what has happened in our great CrossFit Community worldwide, postponing one event doesn’t define our success or cohesiveness as a community. In the fall, it will be cooler, our neighbors will DEFINITELY be open, and we’ll have a better opportunity for a BETTER event.

So as July 12th comes and goes, we ask that ….can’t believe we’re saying this, as we think social media has become more of a problem than a help these days…that you help us celebrate virtually. Dig back into your photo archives and find some of the best photos you can that bring back the best memories you have of your time at Rebels.  No, this is not a goodbye! LOL. Rebels is fine and here to stay. But sometimes from seeing our past, our future can appear brighter and smarter. Ed and I love the old school pictures of the box when the walls were white and obnoxiously painted…”what were we thinking”! as we laugh it off and admire the new #RebelStrong wall. So dig back. Find your PR photos, your friends, the things that make you happy and proud…things that happened here at CFRebels or with your RebelFam. July 12th is a Sunday. We will host a Team WOD (socially distanced Team WOD) on Saturday July, 11th – so don’t fret – you’ll still get to make memories on the anniversary, just not as grand as we’d hoped. Expect a long chipper staged in heats to help with social distancing. Expect odd objects. Expect to have to decide in advance if you’re teaming (with a same-household, same-workplace, “like”) with someone or an individual. We’ll have options. Expect to bring a chair and maybe hang out back with your teammate or friends (socially distanced of course) and watch heats after you….it’ll still be a good day. Just less hooplah!

Thank you Rebel Family. Here’s to another 10 years coming up….better than ever!