CFHQ and Nicole-ish

Thursday, March 26, 2020

https://youtu.be/FvKICwii2cE

HOME-GYM

SKILL/SWOD

2 Rounds CFHQ
Pull up
Push up
Sit up
Squat
Dip
Hip extension 

METCON

“Nicole-ish”
5 Rounds for Reps
400m Run
ME Strict Pull up
Rest as needed between rounds

REBEL EQUIPMENT

SKILL/SWOD

2 Rounds CFHQ
Pull up or bent over row, or reverse elbow push up
Push up
Sit up
Squat
Dip or diamond push up
Hip extension or weighted good morning

METCON

“Nicole-ish”
5 Rounds for Reps
400m Run (or run for 2 minutes)
ME Strict Pull up or ME supine lat pull over
Rest as needed between rounds

NO EQUIPMENT

SKILL/SWOD

2 Rounds CFHQ
Pull up or reverse elbow push up
Push up
Sit up
Squat
Diamond push up
Good morning

METCON

“Nicole-ish”
5 Rounds for Reps
400m Run (or run for 2 minutes)
ME Reverse elbow push ups (version 1 or version 2)
Rest as needed between rounds

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new this week! We’re now in the swing with the Kids Program! Check here for the CFK WODs published Monday, Wednesday, and Fridays.

NEWS & UPDATES

Updated Information…Please Read!

RE: COVID-19 – there is no new news on closures! The local cities met yesterday to discuss, among other things, if they will invoke a shelter-in-place order. As of right now, shelter-in-place has NOT been recommended!

We need to stick together, remember the basics …and remember this won’t last forever. We’ve been through worst…unlike the last hurricane that kept us from training, we have power, food and water.

We have met to form some plans for April to continue providing the WODs online, and are exploring ideas to possibly live stream classes, and how to get more creative with programming. That being said, we anticipate we will remain closed 4/1. As it stands now, we are hoping to reopen the second or third week in April (fingers crossed!) As soon as the governor lifts the ability for gyms and fitness studios to re-open, we’ll open that next day. And heavy barbells will be on the docket!

We have reached out to everyone via email or text regarding April. We know we are not the only personal service based business in trouble…restaurants, bars, all personal services are struggling. Rebels employs 5 paid coaches and 18 work exchange coaches. We are doing our best to work with the landlord, have plans for the power company and with the reserves we have – take care of as many of them as we can. We have heard from some of you that you anticipate continuing to pay April’s dues in exchange for the programming, equipment we loaned out and motivation – social media and personal. We are at your beck and call.  Some of you have offered to pay for those who can’t, and for that we are so grateful.  We also know some of you, like us, have been forced to close, have been laid off, or lost hours. For you, we don’t expect anything…we expect you to keep training, call/text us if you need equipment we can provide (no charge!) and let us know what we can do to help.

We are in contact with a few companies THAT ARE HIRING! Let us give you some info.