Coach Tiff Loves Chippers

Saturday, April 25, 2020

Happy Birthday Chris R and LT!

Make this a team WOD with your “Stay at Home” buddy and double the reps.

Have FUN with this WOD! Tag @CrossFitRebels and #RemoteRebels
Love you all!!


100 Weighted abmat sit ups
90 Deck squats (advanced version)
80 Alt G2O (BB=95/65 DB/KB=50/35)
70 1 1/4 Squats (BB=95/65 DB/KB=50/35)
60 Nordic curls   (don’t allow the hips to crease!)
50 Kipping HSPU
40 Reverse nordic curls  (keep the hips open the whole time!)
30 Spiderman push ups
20 Hollow Rocks (full hollow position)
10 TGU (as hard as possible)


100 Abmat sit ups
90 Deck squats (standard version or assist stand up w/ hand or cross ankles)
80 Alt G2O (lower weight or odd object)
70 1 1/4 Squats
60 Nordic curls  (don’t allow the hips to crease!)
50 Pike HSPU or straddle HSPU
40 Reverse nordic curls  (keep the hips open the whole time!)
30 Spiderman push ups (on knees)
20 Hollow Rocks (hollow position progression)
10 TGU (as hard as possible)



So, as you may know, we did our first Saturday Zoom (vrtual) yoga class on April 4th and it got bombed! This means, people we didn’t want to, joined the meeting and started causing a ruckus!  So we closed zoom and thank goodness Coach Paul was there and we were able to move to facebook and Instagram live without a hitch.
Moving forward, Coach Tiffany has made the following protections to prevent this from happening again:
  • The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
  • The link to join the meeting has not changed.
  • Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they  won’t be allowed in. So be sure  to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
  • Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll  lock the meeting so no one else can join.
There is information in the facebook event to advise we’ve got a password now.
For more information, you know how to reach us!
Black JackTake Rest