Cin City

Monday, April 27, 2020

Happy Birthday Emily T!

HOME-GYM

SKILL/SWOD

15 Minutes Work Through Rounds:
15 DB Row L
15 DB Row R
50′ Handstand walk (or 15 kick ups)

METCON

“Cin City”
20 Minute AMRAP
5 Strict pull up
10 Push up
15 Squat
20 Lateral hops over DB

REBEL EQUIPMENT

SKILL/SWOD

15 Minutes Work Through Rounds:
15 DB Row L
15 DB Row R
50′ Handstand walk (or 15 kick ups)

METCON

“Cin City”
20 Minute AMRAP
5 Rows from tree or door
10 Push up
15 Squat
20 Lateral hops over DB

NO EQUIPMENT

SKILL/SWOD

15 Minutes Work Through Rounds:
15 DB Row L (with odd object)
15 DB Row R (with odd object)
50′ Handstand walk (or 15 kick ups)

-OR-
30 Supermans
50′ Handstand walk (or 15 kick ups)

METCON

“Cin City”
20 Minute AMRAP
5 Rows from tree or door
10 Push up
15 Squat
20 Lateral hops over object

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new! We’re now in the swing with the Kids Program! Check it out HERE (link)

CROSSFIT REBELS’ LEGENDS WOD

Our Legends Program has a video whiteboard discussion. It posts on their FB page on M0nday, Wednesday and Friday but you can check it out HERE (link)

NEWS & UPDATES

PRELIMINARY PLANS TO OPEN BACK UP

WE WANT YOU TO TRAIN

We are keeping up with our athletes and loving all the PR’s and Gains we are seeing online!

Here is a few PR’s from your fellow athletes:

  • Whitney-6 double unders in a ROW
  • Pasco-finished flight simulator in 15:20. He’s never been able to finish it before. He’s super happy.
  • Gwen-a teen who has been in the adult program now for several months PR’ed her 3 rep max hang power clean at 115#!
  • Josh “Prancer” Reynolds  PR’d his 10K. He actually came to the gym and ran our 10K track. Talk about motivation!
  • LT working hard on those DUs
  • Lynn did 50 HSPU whilst being 8 months pregnant. Emmett also ran his first mile in 19 minutes. He mayyyyy have gotten a little distracted along the way.
  • Chris McMichael diligently working his front squat.
  • Kat McMichael is doing HSPU on her knuckles like a badass.
  • CoFlo, Pete, Terry, Jamie, Emily are training consistently while maintaining social distancing!
  • The Davii are training consistently as well with Eileen, Brittany and some others.
  • There is a 6am crew is training Laura, Jong, Tracy, Whit, Glo and LT.
  • PostCard Mania (which is still open as a post office) has their crew that trains daily. Lisi, Melly, Marilyn, Benj, Carly and some other recruits are crushing it daily.
  • Sarah Croft is back in action after having her baby!
  • Meg Snow is training daily!!
  • Juan and Yany are training and keeping in touch.
  • Janice and Jenn Blu are training with Makenzie every morning!

Keep posting all the awesome training sessions!! Your coaches and fellow athletes need the motivation! Tag @CrossFitRebels and #RemoteRebels