A LITTLE FORTITUDE

Tuesday, March 10th, 2020

Happy Birthday Talli and Addi!

Work Out of the Day

SKILL/SWOD

1.
Skill/Strength:
Handstand Walk Practice

METCON

2.
3-Station Fortitude:
EMOM x 30mins
Min 1- 15/12 Cal Row
Min 2- 8 Burpee Box Jump Over 24/20
Min 3- 50 DU

RX+

Gymnastics Conditioning
AMRAP 7:

1 Pausing Strict HSPU
1 Strict HSPU
1 Kipping HSPU
1 Pausing Strict Pull-up
1 Strict Pull-up
1 Kipping Pull-up
2 Pausing Strict HSPU
2 Strict HSPU
2 Kipping HSPU
2 Pausing Strict Pull-ups
2 Strict Pull-ups
2 Kipping Pull-ups…
Add (1) Rep to Each Movement Until Time Cap

 

Clean and Jerk Complex
On the 2:00 x 5 Sets:

3-Position Power Clean
3 Push Jerks
Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4-5: 60-65%

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

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS MARCH 21st!

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

Saturday, March 7th
8am: Open Gym & NOGA [No Yoga today]
9am: Coach Nic’s Team WOD

Saturday, March 14th
8am: Open Gym & Yoga
9am: Coach Jaida’s Team WOD

Saturday, March 21st
8am: Open Gym & Yoga & Team WOD
9am: Coach Paul’s Bring-a-Friend Team WOD

Saturday, March 28th
8am: Open Gym & Yoga
9am: Coach Ed & Sam’s Team WOD

Saturday, April 4th
8am: Open Gym & Yoga
9am: Coach Nic’s Team WOD

Saturday, April 11th
8am: Open Gym & Yoga & Team WOD
9am: Coach TBD Team WOD
All day: WOD WARs Competition @ Dunedin Community Center. 
Come out and support all our athletes who are competing today!

Saturday, April 18th
8am: Open Gym & Yoga
9am: Coach TBD Team WOD

Saturday, April 25th
8am: Open Gym & Yoga
9am: Coach TBD Team WOD
3:30pm: 17th Annual Charity Softball Tournament @ Brighthouse Field
Clearwater vs. Largo Police Depart. Coach Slice is playing! Ticket on sale at box for $20.00
Proceeds go to  Suncoast Law Enforcement Charities Inc.
Ticket allows you to stay for Threshers Blue Jays game afterward!

Monday, May 25th – MEMORIAL DAY MURPH
6am: HEAT 1 25 athletes
7:15: HEAT 2 25 athletes
8:30: HEAT 3 25 athletes
9:15 HEAT 4 25 athletes
Sign up will be at the box.

 

 

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit.

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.

If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Rebel Leaderboard