Author Posts

Delight into Snatches

Tuesday, January 19, 2021 Pictured above: #RebelStrong WORKOUT OF THE DAY 1. DELIGHT AMRAP 15: 12 Box jump overs 24/20 12 DL 9 Bar facing burpees 9 Hang power cleans 6 BMU 6 Push jerks BB: 155/105 2. GROUP BURGENER PRIMER Then... Build to a heavy single high hang squat snatch Starting at 60% Goal [...]

Squats and Annie

Monday, January 18, 2021 Pictured above: Mete's Monday feelings WORKOUT OF THE DAY Group Warm Up at H:05 1. STAMINA SQUATS  OTM X 16 (8 Rounds): Minute 1: 2 Front squats Minute 2: 4 Back squats 75-77% 1RM FS 2. ANNIE 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups (feet secured) Cap: 15 minutes THIS WEEK-AT-A-GLANCE TUESDAY [...]

CFK WEEK OF 1/18/2021

CROSSFIT KIDS WOD WEEK OF 1/18/2021 Monday, January 18, 2021. I. Tuesday, January 19, 2021. I. duck unders + s2s hop -> support hold -> true push ups -> marching wall squat/iso hold II. Done in 2 groups -  1 leg stability drill 20 sec I leg DB DL Kneeling MB chuck to wall 5 x MB [...]

Rest Day

Sunday, January 17, 2021 WORKOUT OF THE DAY Rest Day THIS WEEK-AT-A-GLANCE MONDAY Group Warm Up at H:05 1. STAMINA SQUATS  OTM X 16 (8 Rounds): Minute 1: 2 Front squats Minute 2: 4 Back squats 75-77% 1RM FS 2. ANNIE 50-40-30-20-10 Reps For Time Double-Unders Sit-Ups (feet secured) Cap: 15 minutes TUESDAY 1. DELIGHT [...]

Open Gym Or…

Saturday, January 16, 2020 Pictured above: LT earning her red marker with the double under, cardio, and squat workout! WORKOUT OF THE DAY 8:00 Open Gym 9:00 Team WOD NEWS AND UPDATES Whoop There It Is (I know, we are cheesy) You may have seen some of your coaches and fellow athletes wearing a wrist [...]

Cannonballs and HS Walks

Friday, January 15, 2021 Happy Birthday Janice and Dani! Pictured above: Seems Kyle is less than thrilled about cardio. WORKOUT OF THE DAY 1. CANNONBALL 5 Rounds: 21/15 Cal row or 15/12 bike or 200m run 15 Box jump overs 24/20 7 Squat cleans 155/105 Cap: 25 minutes 2. HANDSTAND WALK + LUNGE Alternating OTM [...]

Open Gym Or…

Thursday, January 14, 2021 Pictured above: Eric and Shawn crushing a mid day workout. WORKOUT OF THE DAY 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. OPEN GYM OR... OPTION 1: STRENGTH WORK Dead [...]

You’re Going to Love this OHS Drill

Wednesday, January 13, 2020 Pictured above: Candace mid jump on lateral burpees over bar. WORKOUT OF THE DAY 1. OVERHEAD SQUAT POSITIONING 5 Sets: 1 Pausing overhead squat 70% 1RM Snatch Build each round 2. GRIMACE 21-15-9 Over head squat 95/65 T2B Directly into 15-12-9 Thruster 95/65 C2B Cap: 20 minutes NEWS AND UPDATES OPEN REGISTRATION [...]

Rebel Hero-Dan Labelle

Tuesday, January 12, 2021 Pictured above: Today we honor CrossFit Rebels' Hero, Dan Labelle. Dan was an OG Rebel member. He lived five years with pancreatic cancer. All the athletes loved Dan, he was part of a 7pm training crew and grew close with many athletes.  During his battle, athletes and CFKids made cards for [...]

Squats and 18.2

Monday, January 11, 2021 Happy Birthday Joe T and Mike A! Pictured above: #RebelStrong WORKOUT OF THE DAY *Try to get in early (no earlier than H:45)  to get back squat properly warmed up. Clock will start for stamina squats promptly at H:15* 1. STAMINA SQUAT OTM x 16 (8 rounds) Odd: 1 Front squat [...]