Monday, October 7, 2019

Happy Birthday Ellen!

Work Out of the Day

MONDAY

1. CF Tri
   Bike 8 minutes for calories
   Row 8 minutes for calories
   Run 1 mile for time
2. Accessory Cool Down
   25 Abmat sit ups
   1:00 Pancake stretch
   20 Abmat sit ups
   1:00 Couch stretch (each side)
   15 Abmat sit ups
   1:00 Pike stretch

Back Squat

5 Reps @ 70%
4 Reps @ 75%
3 Reps @ 80%
1 Reps @ 84%
1 Reps @ 87%
1 Reps @ 90%

“Rug Mouse”

20 Min Assault Bike For Calories
On the 0:00, 4:00, 8:00, 12:00 and 16:00:
12/5C2B Pull-ups
8/5Burp BJO(24/20)
50′ Double DB Front Rack WL (50’s/35’s/20’s)

Body Armor

3 Giant Sets:
10 Barbell Good Mornings
20 Box Step-ups
30 Glute Bridges

THIS WEEK AT A GLANCE

MONDAY

1. CF TRI
   Bike 8 minutes for calories
   Row 8 minutes for calories
   Run 1 mile for time
2. Accessory Cool Down
   25 Abmat sit ups
   1:00 Pancake stretch
   20 Abmat sit ups
   1:00 Couch stretch (each side)
   15 Abmat sit ups
   1:00 Pike stretch

TUESDAY

1. For Quality
   20 Strict HSPU
   20 DB PSn 50/35
   20 Kipping HSPU
   20 DB PSn
   20 Kipping HSPU
2. Complete rounds in 1:30:
   9 PC (115/75)
   9 FS (115/75)
   9 PJ (115/75)
   ME C2B
   Rest 30 seconds
   8 PC
   8 FS
   8 PJ
   ME C2B
   Rest 30 seconds
   7 PC
   7 FS
   7 PJ
   ME C2B
   Rest 30 seconds
   6 PC
   6 FS
   6 PJ
   ME C2B

WEDNESDAY

1. DL 5×5 Climbing from 65%
   Alt each round with 50′ HS walk
2. Master Splinter
   3 RFT:
   400m Run
   12 BBJO (24/20)
   15 Thruster (95/65)
   Cap 20′

THURSDAY

OPEN GYM OR…

1. BS 5×3 Climbing from 70%
2. PR 5×3 Climbing from 70%
3. Core 3 Rounds:
   12 GHD or Abmat sit ups
   12 Hip extension or Good Mornings
   12 Lateral DB box step ups (ea side)

FRIDAY

20.1

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

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Register today at https://games.crossfit.com/open

Wondering if “you’re good enough”? Come on guys…we’d never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our “sport” as a dual benefit: fitness style + sport. This way, it accomplishes multiple goals: our healthcare plan (fitness), and our “hobby” -our sport. And for many it’s their “social”, their “distress management”….it’s more than just sweating. And being a part of the Open, if for the first time or continuing your habit of establishing a yearly baseline, is an annual event! It’s something we prepare for, look forward to and budget time for. You won’t understand it until you do it. So what are you waiting for? REGISTER! Best $21.40 you’ll spend (tax/fee = the add’l $1.40).