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BS then Drift Away

Monday, November 23, 2020

Pictured above: Val, a man of few words and an occasional smile 🙂

WORKOUT OF THE DAY

1. PAUSING BACK SQUATS
5 Sets, resting as needed between sets
1 Pausing BS, 2 seconds pause at bottom
2 BS
After each set perform 30% ME string HSPU (tested last Mon.)
Set 1 55% of 1RM BS
Set 2 60%
Set 3 65%
Set 4 70%
Set 5 75%

2. DRIFT AWAY
AMRAP 15’
37/26 Cal Bike or 50/35 Cal Row
50 Single DB HC&J 50/35*
50 Single DB reverse lunges 50/35
50 DL 205/145

THIS WEEK-AT-A-GLANCE

TUESDAY

1. SHUFFLEBOARD
For time:
800m Run
25 Thrusters
25 C2B Pull ups (15x)
800m Run
25 OHS
25 T2B
800M Run
25 FS
25 Pull ups
BB: 95/65
Cap: 25 minutes

2. HSW SKILL PRACTICE 
5-7 Minutes practicing your HSW progression

WEDNESDAY

Box is closing after the 9am class. Get in early to train!!

1. DOCE
3×4:00 AMRAPS, 4:00 rest
27/21 Cal Row or 21/15 Bike, or 400M Run
21 PC
15 Burpee BJO 24/20
Round 1: 135/95
Round 2: 115/85
Round 3: 95/65

2. HANG SQUAT SNATCH COMPLEX
5 Sets:
1 Pausing high hang squat snatch (pockets)
1 Pausing hang squat snatch (knees)
1 High hang squat snatch
1 Hang squat snatch

THURSDAY

Closed for Thanksgiving.

FRIDAY

Open regular hours today!!
CLOCK STARTS AT TOP OF HOUR AND CYCLES IN 60 MIN CYCLES. BE ON TIME READY TO RUN AT H:00 IN ORDER TO RX THE FULL 10K

RUN!
For time:
H:00 10k run, 60 minute cap
H:00 5 mile, 60 minute cap
H:15 5k, 45 minute cap
H:15 2 miles, 30 minute cap
H:15 1 mile, 20 minute cap
Row subs posted at box

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

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!

NEWS AND UPDATES

THANKSGIVING HOLIDAY SCHEDULE

Wednesday, November 25th
Open regular class times from 6am to 10am. Legends at 10am and then we will close for the day.

Thursday, November 26th
CLOSED FOR TURKEY DAY

Friday, November 27th
Regular hours: Bring your running shoes, headset and whatever else you need to PR your 10K, 5 mile, 5K or 1 mile today!

Saturday, November 28th
8am: Open Gym
9am: Coach Nic’s Team WOD

HOW TO USE THE NEW SCHEDULE


A PUSH PRESS TUTORIAL…IN PICTURES


No, not that Push Press, but close!

Thanks to our new leader, Derek, we have transitioned from the old-school schedule book to Push Press. Push Press is a gym-management software package that includes scheduling. So….it’s time to get on board!

This is your app. It’s called the Push Press Members App.  Add it from Google Play (Android) or the App Store (Apple).  If you’re still on a flip phone or a Blackberry…we need to talk! 😂😂😂

 

You’ll set up your app using the log in you made in Push Press when you got the email from us to sign the waivers.

 

When you register, it’ll look like this, but it’ll say “Hi [your name]”.

The two things you’re going to want to do in your app are:

Schedule classes

Check-in for class

We start this process by clicking the hamburger menu (three lines on top of each other) in the upper left-hand corner. This is shown in the image above at the red arrow.
It will reveal a left sidebar menu. You are looking for the CLASSES OPTION. 

 

Once you click “CLASSES”, you’ll be taken to a calendar menu with dates across the top and classes listed in chronological order top to bottom.  Also note that you are in the “Schedule” tab of the two available options: SCHEDULE, and RESERVED.

You will select the date at the top, and then the class time you want. Touch anywhere in the row of the class you wish to attend and it will take you to a confirmation screen. 

 

 

Select ACTIVE here, and you’re all set.

 

 

NOW…one more step. When you arrive for class, either in the parking lot or your car, we’ll ask that you pull up that app again, follow the same steps, but this time on the, you’ll go to the “RESERVED” TAB (A) and then touch the green button  RESERVED (B). 

 

 

Click CHECK IN and you’re all set!

CONGRATULATIONS!🥳🥳🥳

You have officially scheduled a class….without a pen….from your living room or car!

We can’t thank you enough for working through this change with us. It was necessary to keep our overhead down and our box “rolling with the times”. If you have any feedback or ever want to bend Derek’s ear, his email address is: Derek@crossfitrebels.com.

 

Rest DayCFK WEEK OF 11/23/20