W.O.D. Archives

Week of May 24 2021

This week's birthdays: Peter Hogsholm (Monday May 24), Brian McCarty (Wednesday May 26), KJ Helms (Friday May 28), Faith Fuller (Saturday May 29), Jan Baird (Saturday May 29), Jessica Dorr (Saturday May 29)Coach Moana is just the best!...

Week Of April 5 2021

This Week's Birthdays: Mimi Pollack and Brandon May (Wednesday), Steve Stratton (Friday), Erin Murray (Saturday) Probably 40 reps in to a set of 50 back squats at 355 (disclaimer: this is a joke, do not attempt 50 back squats at 355 lbs. You will die) Monday...

April 1-3 2021

Coach Kat killing it in a workout! Thursday Open Gym or... Group Stretch   Option 1: 10 Rounds for Quality: 6 Snatch Balance 45/35 200m Run   Option 2: Snatch Technique On the 2:00 x 10 Sets: 1 Hang Sn Pull 1 Hang Sn High Pull 1 Han...

Week of March 22nd 2021

This week's birthdays: Mike Lisi (Wednesday)Coach Haylee ripping through snatches on her way to completing 21.2 during our Friday night lights for the Open this past week. Thank you to Falon for lots of great photos!...

Week of March 15

This week's birthdays: Lawyer extraordinaire Ricky Huff (Monday), returning member Ryann Potts (Monday), so good at every workout that it makes me jealous CJ (Friday), and THE headbanded warrior Sharon Henry (Sunday)The day of rest - take it! The way you work...

Week of March 8th-The Open Begins

This week's birthdays: Izzy W (Tuesday), Talli (Wednesday), Nette (Thursday), Devon (Friday), Steve B (Sunday)Pictured above: Let the judging begin! Sign up to be judged for your Open WOD at the Box. Judging occurs Friday nights after 7pm, and Saturday morning...

Open Gym and Team/Individual WOD

Saturday, January 31, 2021Happy Birthday Paul M!Pictured above: #RebelStrong 8:00 Open Gym 9:00 Team/Individual WOD SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! NOW OPEN Our friends next door, Billy, Kirby and Benton have been working for the last SEVER...

16.4

Friday, January 29, 2021Pictured above: Matty aka Bruno has springs in his shoes!1. OPEN 16.4  AMRAP 13: 55 Deadlifts 225/155 55 WB 20/14 55 Cal row or 40 cal bike or 600m run 55 HSPU 2. FINISH OPEN 16.4 FOR VOLUME, NOT TIME. 3. OPTIONAL CASH OUT: (Time pe...

Macho Macho Man…Kinda

Rebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, ruck, walk....and socialize. Call it active rest day. The kind of running...about 60-70% of...

Open Gym and Team WOD

Saturday, January 23, 2021Pictured above: Have you registered for the Open yet? https://games.crossfit.com/open 8:00 Open Gym 9:00 Team/Individual WOD SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! NOW OPEN Our friends next door, Billy, Kirby and Benton h...

Blitzen, Thruster Complex, Tabata

Friday, January 22, 2021Happy Birthday Bill Mc. Jose Sr., and Keith L!Pictured above: Sign up for Battle of the Sexes at the Box!1. ON THE 0:00 BLITZEN  5 Rounds: 20/15 Cal row, 15/12 bike or 200m run 10 Thrusters 95/65 Cap: 15 minutes Directly into ON THE...

Open Gym Or…

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Open Gym Or…

Saturday, January 16, 2020Pictured above: LT earning her red marker with the double under, cardio, and squat workout! 8:00 Open Gym 9:00 Team WOD Whoop There It Is (I know, we are cheesy) You may have seen some of your coaches and fellow athletes wearing a wr...

Cannonballs and HS Walks

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Squats and 18.2

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Open Gym, DU Workshop, and Team WOD

UPCOMING CROSSFIT COMPETITIONS  Saturday, January 16, 2021 CROSSFIT ABF NEW YEAR'S REVOLUTION Location: Valor Fitness Price: $180 for a team of 2 The New Years Revolution event will feature opposite-sex teams of two competing in novice, intermediate, Rx and...

Homeward Bound Followed by SHSPU

Tuesday, January 5, 2021Pictured above: Dan and Meg...newly engaged! 1. HOMEWARD BOUND AMRAP 20 20 Burpee box jump overs 24/20 40/30 Cal row OR 30/22 cal bike OR 400m run 80 DU 2. HSPU 2 Rounds NFT: 30% Dead stop Strict HSPU 50% Strict HSPU 70% Kipping HSPU Re...

Open Gym and WOD

January 2, 2021Pictured above: New Year, same sass. We love you Coach Nicole! 8:00 am Open Gym 9:00 am Coach Nic's Team/Individual WOD New Year, Same Rules Rebels has been around for a good little bit...coming up on 10 years! We did not make it this long by r...

Bye Bye Bye 2020 (Open 1/2 Day)

Thursday, December 31, 2020Pictured above: Josh aka "Prancer" cheesing while rowing.Open for 6, 7, 8, and 9am classes only today.  1. BYE BYE BYE 2020 For time 800m Run 50 Alt DB PSn 50/35 50 BJ 24/20 40 Burpees 40 DB Situp 30 T2B 30 DL 95/65 20 PP 95/65 20...

8th Grade

Wednesday, December 30, 2020Happy Birthday Sam N!Pictured above: Sam N...self proclaimed "traffic cone" with her matching shirt and shoes.1. 8th GRADE 8 Rounds: 45 Double unders 30 Air squats 15/12 Cal row or 12/9 bike Cap: 30 minutes 2. 10 MINUTES TO WORK...

Strict HSPU and Layover

Tuesday, December 29, 2020Pictured above: Sam B. "Don't talk to me."1. STRICT HSPU CONDITIONING  For Time: 120% ME Strict HSPU Rest 1:00 100% ME SHSPU Rest Rest 1:00 80% ME SHSPU Rest 1:00 100% ME SHSPU Rest 1:00 120% ME SHSPU 2. LAYOVER  5 Rounds: 11/9 Cal...

Open Gym and Team/Indv WOD

Saturday, December 26, 2020Pictured above: Yani deadlifting like a boss. 8:00 Open Gym 9:00 Team/Individual WOD OPEN GYM TIMES AND STRUCTURE ON THURSDAY (& 8 AM Saturday) Friendly reminder about "Open Gym" Thursdays Open Gym times are class times. If yo...

12 Days of Christmas

Thursday, December 24, 2020Pictured above: 2020 Rebel's Christmas Tree12 DAYS OF CHRISTMAS 1 Squat Snatch 2 BFB 3 Pull ups 4 T2B 5 HPC 6 Push up 7 WB 20/14 8 KBS 9 Sit up 10 Air squats 11 BJ 12 OHS BB=135/95 KB=55/35 BJ=30/24 Performed like the song "12 Days...

Black and Bluer

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Sorta Sortatude

Monday, December 21, 2020Pictured above: Throwback to group gatherings! Last year's Christmas Elf (Slice) and Ed1. STAMINA SQUATS OTM x 14 (7 Rounds) Min 1: 2 FS Min 2: 4 BS >72% 1RM FS 2. SORTA SORTATUDE EMOM 16’ O: 15/12 Cal row or 12/7 bike or 100m ru...

Rest Day

Sunday, December 20, 2020MONDAY 1. STAMINA SQUATS OTM x 14 (7 Rounds) Min 1: 2 FS Min 2: 4 BS >72% 1RM FS 2. SORTA SORTATUDE EMOM 16’ O: 15/12 Cal row or 12/7 bike or 100m run E: 15 Burpees TUESDAY 1. POWER CLEAN TECHNIQUE 5 Sets: 3 Low hang power cle...

Open Gym and Team/Indv WOD

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Tread Water and BMU Practice

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 Member...

Lead Food and HS Walks

Tuesday, December 15, 2020Pictured above: Some of the Rebel Fam at the recent Winter WODerland kids competition at Four Leaft CrossFit. 1. LEAD FOOT AMRAP 4:00 27 cal row or 20 cal bike 27 Burpees 27 C2B  Rest 4:00 AMRAP 4:00 21 cal row or 15 cal bike 21 Burp...

Buy Low, Sell High into Push Jerks

Wednesday, December 9, 2020Happy Birthday Nina!Pictured above: This is Idaho...real name Falon. I. BUY LOW, SELL HIGH (25’) A. AMRAP 5’ Buy in: 150 DU 10 Kipping HSPU 15 OHS 95/65 Rest 3’ B. AMRAP 5’ Buy in: 100 DU 10 Kipping HSPU 10 OHS 135/95 Rest 3...

Bingo Bango

Tuesday, December 8, 2020Pictured above: Bernie aka "B-12".  B12 was Bernie's assigned station when we came back from COVID closure...and the name stuck. 1. BINGO BANGO AMRAP 18’ 15/12 Cal Bike or 20/15 cal row or 200m run 12 PC 115/85 9 Burpee BJO 30/24 2....

Open Gym and Team WOD

Saturday, December 5, 2020 8:00 Open Gym 9:00 Team/Individual WOD CHALK FOR SALE! Due to the lack of comfort we have in putting the community chalk buckets out during COVID, we have decided to sell chalk blocks. This will be your personal chalk bag - dress it...

Side Effect

5:00 restRebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk....and socialize. Call it active rest day. The kind of running...about 60-70%...

Wise Men

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Triple Sec

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Saturday

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Run, Run, Run (Please still show up)

If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let's hug the s...

Doce and Snatching

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Shuffleboard

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BS then Drift Away

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BRING A FRIEND WOD IS TODAY!

Saturday, November 21, 2020Happy Birthday Karen!Pictured above: Competition, friendship, support, fitness, pain-cave, bromance all captured here. <3 8:00am Open Gym 9:00am Bring A Friend WOD NEW PALEO STORE ITEMS Our paleo store has been restocked and new...

Open Gym Or…

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SPRINTS!

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Friday We Go Under the Sea

Friday, November 13, 2020Pictured above: Biz!!!!!!!!!!!FRIDAY UNDER THE SEA PART A For time: 30’ cap 2000M row, or 100/75 cal Bike or 1 mile run 150 DU 100 BFB UNDER THE SEA PART B In time remaining in 30’ cap, build to a 1RM Hang Squat Clean Set 1: 65% Se...

Open Gym and/or Team WOD

Friendly reminder about "Open Gym"Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thing....

Open Gym Or…

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Gymnastics then Paul Bunyon

Rebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk....and socialize. Call it active rest day. The kind of running...about 60-70% of max h...

HAPPY HALLOWEEN WOD!

Saturday, October 31, 2020Pictured above: cash out: weighted pushups! Thanks Ant for permission to post the kiddo ❤️ 8:00 Open Gym 9:00 HALLOWEEN WOD-WEAR A COSTUME THE STORE Have you checked out our store lately? We have a TON of delicious, good for you...

GYMNASTICS ARE A PRIORITY TODAY

THANKSGIVING HOLIDAY SCHEDULE...This room is and can also be used for paretnes who have kids at ages they can sit by themselves and play while mom and dad train. There is a large windown that opens up to the gym so kids can see parents and parents can see kids...

OPEN GYM OR “CHAD” PRACTICE?

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MORE BARBELL AND A SPEEDY METCON

10/10-Rowing workshopWhen you row, is your back tight/upright? Do your heels come off the footplate in the catch? Do you know what the catch is? Is your stroke rate above 30 consistently? Do you know what the stroke rate it? If you have questions after reading...

FINALLY, SOME BARBELL!

11/7-RMU/BMU workshopPrerequisites for this are solid chest to bar pull ups (5 men/3 women) and solid ring dips (5 men/3 women). One of these WILL be in the open. If you have the foundations, we can work with you on drills and you have enough time to obtain th...

REST DAY!

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Team WOD!

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Benchmark Girl Helen

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Open Gym…Or

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Again and Again

Wednesday, October 21, 2020Pictured above: Faith working that split jerk form. 1. METCON AGAIN AND AGAIN On the 10:00 x 3 rounds 400m run 30/24 cal row 200m weighted run 50/35 20x DB squats (50’s/35’s) *Score is slowest time 2. SKILL/SWOD HS Walk Practice...

Push Pop

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Not Your Average Biathlon

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Open Gym and Team WOD

Saturday, October 17, 2020Happy Birthday Coach Andy!Pictured above: Coach Andy cheesing it up for his headshot. 8:00: Open Gym 9:00 Team/Individual WOD PLEASE!  LET THE REBEL COACHES "COACH"  We know you all have the best of intentions. You want to help you...

Christine

Here at Rebels’ we use a schedule book vs. an online version or app. We know..."so 1984!!!"   While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out...BUT THIS YEAR WE...

Open Gym Or…

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Power Outage

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Meet the Flintstones

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Rest Day

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Open Gym, Row Workshop, and Team WOD

Saturday, October 10, 2020Happy Birthday Makenzie H!Pictured above: The cute and smiley Janice during 2018 Halloween WOD. Start planning your costumes for this year! 8:00 Open Gym 8:00 Row Efficiency Workshop (Preregistration required) 9:00 Team/Individual WOD...

HS Walk then Knock on Wood

Friday, October 9, 2020Happy Birthday Kat Mc and Davie!Pictured above: David N in the middle of "Big Clean Complex" 1. SKILL/SWOD HS walking  5 Rounds: 15/12 cal row/bike “X” distance HS walk X= Option 1 – 50’ HS walk Option 2 – 25’ HS walk Option...

Open Gym Or…

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Diddly Squat

Wednesday, October 7, 2020Happy Birthday Ellen and Mahi!Pictured above: Legends athlete, Evelyn, is a straight up boss. 1. SKILL/SWOD  Ring Muscle Up Practice Progressions posted at box 2. METCON Diddly Squat 3 RFT: 800m run (or- 1000m row -or- Bike 60/45 ca...

C&J, DL, then Belt Buckle

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Strict Work then The Chief

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Rest Day

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Barbells for Boobs Event

Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition...we all...

HS Walking and Big Drip

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You’ll See UFOs

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Pipe Down

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Dodgeball

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Sunday, Fun Day, Rest Day

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Coach Ed’s Team WOD

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Snatch Your Way to the Litter Box

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HS Walks and Big Clean Complex

Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition...we all...

It’s Only 4 Minutes

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OHS then Speed Demon

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REST DAY

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Open Gym & Team/Individual WOD

Saturday, September 19, 2020Happy Birthday Wade!Pictured above: Laura V testing the limits on her row. 8:00 Open Gym 9:00 Team/Individual WOD SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! Our friends next door, Billy, Kirby and Benton have been working f...

Death By Thrusters

Friday, September 18, 2020Pictured above: Goal (real name Joel) preparing for DB thrusters. We’re at the board at TOP OF THE HOUR today, so don’t be late! 🙂 1. SKILL/SWOD Strict Gymnastics 15 Minutes to: 21-15-9 (45) Strict pull ups Strict T2B Strict ring...

Open Gym Or…

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The Ocho

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Big Baller

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Sunday Rest Day

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Open Gym and Team WOD

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Day Dreaming on A Friday

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Open Gym Or…

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Born to Run

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Labor Day-We are OPEN!

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Open Gym at 8am, Team WOD at 9am

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21 Savage

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Open Gym or …there are options!

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Kelly

Wednesday, September 2, 2020 METCON "Kelly" (BMG) 5 RFT: 400 Meter Run 30 Wallballs (20/14) 30 Box Jumps (24"/20") Compare to 6/19/18 Cap: 35 mins CASH OUT 2 Rounds 8x Tricep dips (bar/ring) 20x Hip extension or good morning 30x Situps, abmat OCTOBER OLYMPIC...

4-Ever!

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It’s Goin’ Down

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Open Gym and WOD

Saturday, August 29, 2020Happy Birthday Jess Pav! 8AM Open gym or WOD 9AM WOD Crum Competing UPCOMING CROSSFIT COMPETITIONS  Sept. 5th Kilos for Koalas, Clean Ladder Crossfit Palm Harbor Price: $35.00 Registration: link here Facebook page Think about suppor...

Open Gym Or…

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Grace

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CrossFit Total

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Team WOD & Open Gym

Saturday, August 22, 2020Happy Birthday Robert F and Nicole P!8:00 Open Gym or Team/Individual WOD 9:00 Team/Individual WOD NEXT WEEK IS A GOOD WEEK! Be sure to check the blog tomorrow. Most of you know, every Sunday we give you the programming for the week to...

Open Gym

Group stretching H:05-H:20Here at Rebels’ we use a schedule book vs. an online version or app. We know..."so 1984!!!"   While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've test...

“KICKING & SCREAMING”

Friendly reminder about "Open Gym"Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thing....

“HELEN OR CHRISTINE”

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“GRANOLA BAR”

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Team WOD & Open Gym

Saturday, August 15, 2020Happy Birthday Sam G and Coach JBone! 8:00 Open Gym or Team/Individual WOD 9:00 Team/Individual WOD NEWS & UPDATES THE WATER IS FIXED TO THE FRONT SHOWER BATHROOM! PERSONAL / PRIVATE TRAINING AT CROSSFIT REBELS We have always...

 “Free Agent”  

Friday, August 14, 2020Happy Birthday Jen R! Work Out of the Day 1. SKILL/SWOD Jerk Practice C & J Stamina On the Minute x 5: 5 Touch-and-Go Power Clean and Jerks Week 1(of3) : 50% 1RM C&J *Focus eccentrics & bar path 2. METCON "Free Agent"  ...

“Catch & Release”

Wednesday, August 12, 2020Happy Birthday Michael M! Work Out of the Day 1. SKILL/SWOD Front Squats* "2-4-6-8-10"       Approx every 2:00 Set 1: 2 Reps @ 85% of 1RM Set 2: 4 Reps @ 80% of 1RM Set 3: 6 Reps @ 76% of 1RM Set 4: 8 Reps @ 73% of 1RM Set 5: 10...

“Goodie Bag”

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

PSN and “Hot Flash”

Friday, August 7, 2020 Work Out of the Day 1. SKILL/SWOD Power Snatch On the Minute x 3: 5 Touch and Go PSn Rest 1 Minute On the Minute x 3: 3 Touch and Go PSn Rest 1 Minute On the Minute x 3: 1 PSn. 2. METCON "Hot Flash" 30-20-10: Power Snatches (95/65)...

Open Gym or…

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“Overreaction”

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OPEN GYM AND 31 HEROES

Saturday, August 1st, 2020Happy Birthday Sergei! 8AM OPEN GYM OR 31 HEROES 9AM 31 HEROES *Note, if you are not scheduled for 31 Heroes and you show up, we can make it work but the ropes will be assigned out. Pull ups are the sub for Rope Climbs. NEWS & UP...

OPEN GYM Or… “Recovery”

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“7-Wonders”

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“Unicycle”

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Open Gym & Team WOD

Saturday, July 24th, 2020Happy Birthday Dr. Ben & Marilyn! 8am Open Gym 9am Coaches Ed and Sam's Team WOD NEWS & UPDATES ICY SPONGES TO THE RESCUE! We currently have icy sponges in a central cooler available during training. The heat and heat index h...

Fight Gone Bad

Wednesday, July 22nd, 2020 Work Out of the Day 1. METCON Fight Gone Bad 3 Rounds For Total Reps 1 minute WB (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20/16) 1 minute Push Press (75/55 lb) 1 minute Row (calories)* 1 minute re...

Gymnastics and a Building WOD

Tuesday, July 21st, 2020Happy Birthday Kelly Mc! Work Out of the Day 1. SKILL/SWOD Gymnastics Capacity On the 2:00 x 18 (3 Rounds): A) 1:30 for Max DU B) 1:30 for Max Kipping HSPU C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans 2. METCON "...

COACH PAUL’S LAST SATURDAY

Saturday, July 18th, 2020Happy Birthday Mike "Fluffy" Croft!Pictured above: Janice Piro Circa 2011 Join us this Saturday in saying goodbye (for now) to Coach Paul.  This Saturday at 8:00 am, Coach Paul and Coach Jaida are ready to coach you on your skills d...

“Dirt Nap”

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It’s a “Slumber Party”

Wednesday, July 15th, 2020Pictured above: Mylene "Moana" Circa 2011 Work Out of the Day 1. SKILL/SWOD Snatch Complex On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Set 1: 66% of 1RM Snatch Set 2: 69% of 1R...

“Deadbolt”

Tuesday, July 14th, 2020Happy Birthday, Scott C & Joann B!Pictured above: Matt Crum Circa 2011 1. SKILL/SWOD Work Out of the Day 15 Mins (3 Rounds) 3/5/7 Strict HSPU (Rx+ deficit) 5/7/10 Kip HSPU (No defecit) 7-9-12 Strict Pullup 2. METCON Deadbolt AMR...

“Stub Hub”

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SUNDAY IS FOR RESTING

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Just You and the Bar

Friday, July 10th, 2020Circa 2012 - a younger Crum   Workout of the Day I. SKILL/SWOD Snatch Complex On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Set 1: 63% of 1RM Snatch Set 2: 66% of 1RM Snatch Se...

Open Gym… Or…

Thursday, July 9th, 2020Happy Birthday Coach Kimmy! Open Gym or...Workout of the Day A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. Option 1: 4-...

Dirt Devil

Here at Rebels’ we use a schedule book vs. an online version or app. We konw..."so 1984!!!"   While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out.  Someone mentione...

Underground

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Laces Out

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On Sundays… We Rest!

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HAPPY FOURTH OF JULY

Here at Rebels’ we use a schedule book vs. an online version or app. We know..."so 1984!!!"   While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out.  Someone mentione...

MIND ERASER

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

OPEN GYM OR…

Thursday, July 2, 2020Happy Birthday Cody S! OPEN GYM OR...   Work Out of the Day A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. Back Squat...

“Hot Route”

Tuesday, June 30, 2020 Work Out of the Day I. SKILL/SWOD NFT: 18-15-12-9-6 KB swing 53/36 Kipping HSPU After each round, 50’ handstand walk II. METCON "Hot Route" Buy in: 1 mile run 3 rounds 50’ single DB OH WL left arm 50’ single DB OH WL right arm 30...

7 on 7

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EMOM Squats & Chest Day

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Open Gym Or…

Thursday, June 25, 2020Happy Birthday Meg Snow! Open Gym or...Work Out of the Day A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. 3 Rounds OTM (ever...

Clean Complex and 5RFT

Wednesday, June 24, 2020Happy Birthday Coach AJ! Work Out of the Day I. SKILL/SWOD Clean Complex OTM (1:30) 5 rounds* Pausing Clean pull at knee + Clean pull + Power clean *Building in weight METCON 5 Rounds For Time* 9 UB thruster (95/65) 9 UB pull up *Rx+:...

Space Cadet

Tuesday, June 23, 2020 Work Out of the Day SKILL/SWOD I. SWOD HSPU* 1 Set ME Strict HSPU Then 5 sets at 60% of ME set + 3 Kipping HSPU *Rx+: 6"/4" deficit II. METCON "Space Cadet" 21-18-15-12-9-6-3 Kipping HSPU 200m run Cash Out 3 Speedy rounds: 10 T2B 20 Si...

REST DAY

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A Bear “with balls”!

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Five Below

Wednesday, June 17, 2020Happy Birthday Jana!Remember when we did Goat Yoga? Work Out of the Day SKILL/SWOD I. SWOD      Squat EMOM      10 Minute OTM 2 back squats* @ 60% *RX+=box squat @ 60% METCON "Five Below" This is going to feel eerily familiar to...

Gymnasty all the way

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

REST YOUR LITTLE SOULS

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COACH JAIDA’S SATURDAY WOD

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30-20-10-Rest-10-20-30

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Open Gym or… Run/Core-work

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

“Macho Man” and “Hell Hole”

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“GRACE”

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

“CinDU”

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

All The Rest

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WOD or Open Gym

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10! Push Jerk and BJO

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Open Gym Or…

Thursday, June 4th, 2020 Open Gym Or... Half the class will start on part 1 then switch to part 2. Half the class will start on part 2 and switch to part 1. We will wipe our equipment between parts. 1. SKILL/SWOD Deadlift: DL 5x8 Alt with :20 hanging L sit...

eHarmony

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Get Those Dubs Ready…Annie!

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OHS with a Twist

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Please Rest

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DT

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OHS SN & KBS

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“SLICE”

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All the Cardio

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Memorial Day Murph

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Rest Day

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OHS Complex

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For Chris Griffin

Wednesday, May 20, 2020 Workout of the Day METCON "For Chris" (Modified from Original WOD) For Time: 750m row 50 DU 50 WB 50 DU 40 Lateral BOB 50 DU 30 T2B 50 DU 20 Pull up 50 DU 10 HSPU 50 DU 25 OHS (115/75) Cap=35' REBEL EQUIPMENT AND NO EQUIPMENT METCO...

Tempo Tuesday

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EMOM and a FUN 10RFT

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Sunday Rest Day

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Saturday

Saturday, May 16, 2020Happy Birthday Sarah D! Get Outside and Move Your Body! NEWS & UPDATES SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY 8:00 am Via Zoom *Contact the Box for Link to Join Rebel Leaderboard...

Going FAST Again!

Friday, May 15, 2020Happy Birthday Coach Tiff! Workout of the Day 1. SKILL/SWOD Push Jerk 5x3 Alt with 5-10 chin ups   2. METCON For Time: 15-12-9-6-3 Hang squat clean thruster (75/55) T2B Cap=15 mins (GO FAST!) REBEL EQUIPMENT 1. SKILL/SWOD DB Push Jer...

CF Open Workout 17.1

Thursday, May 14, 2020Happy Birthday Marcus! Workout of the Day 1. SKILL/SWOD 10 Minutes Working Through: 3 PSN + 1 OHS with 3 sec hold at bottom 2. METCON CF Games Open Workout 17.1 10 Alt DB Sn (50/35) 15 BBJO (24/20) 20 Alt DB Sn 15 BBJO 30 Alt DB Sn 15...

Grateful for 3 Mins Rest

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Time to Go FAST

Tuesday, May 12, 2020 Workout of the Day 1. SKILL/SWOD Deadlift: 5x5 Moderate load Alt with 5 kipping HSPU 2. METCON 3 RFT: 33/22 Cal row or 27/20 cal bike 12 DL (185/125) 21 Box jump (24/20) Cap=15 mins (GO FAST!) REBEL EQUIPMENT 1. SKILL/SWOD Deadlift...

An EMOM and 3RFT

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Rest Day

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Go Ruck!

Saturday, May 9th, 2020Happy Birthday Alicia!Another Saturday not at the box. Try this today: today is the last "nice day" before Mother's Day. Get out there and "Ruck"! Yes, walk a longer distance than usual with a backpack full of books, weights, bricks, et...

Grunt Work

Thursday, May 7th, 2020Happy Birthday Flynn! ALL TRACKS 1. SKILL/SWOD 5 Round NFT ME Strict T2B* ME Plank Rest 1:30 *If no bar, perform ME V Up (not allowing feet to touch ground between reps) 2. METCON Grunt Work 3 Rounds 15 HSPU (or box pike or straddle...

All the Lunges

Wednesday, May 6th, 2020 ALL TRACKS 1. SKILL/SWOD 2 Rounds 400m weighted walk** *Try to complete the full 400m then rest **If no DB/KB use gallon of water or weighted object 100m DB OH L 100m DB FR L 100m DB OH R 100m DB FR R 2. METCON For Time...

Dumbbell DT

Tuesday, May 5th, 2020Happy Birthday Kat B! ALL TRACKS 1. SKILL/SWOD 5 Rounds NFT* 7 Eccentric DB lower each arm (5" negative) 10 Serratus push ups (5" negative) 7 DB row each arm (5" negative) *If no DB, use odd object or weighted backpack  2. METCON For...

TABATA!

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Run 4.3 miles

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Cin City

Monday, April 27, 2020Happy 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 RE...

Take Rest

Sunday, April 26, 2020 TAKE REST! NEWS & UPDATES SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY 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 meetin...

Coach Tiff Loves Chippers

Saturday, April 25, 2020Happy 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!! -Tiff ALL TRACKS RX VERSION 100 Weighted abmat sit up...

Rancy

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Sunday Rest Day

Sunday, April 19, 2020Happy Birthday Chris B! REST DAY NEWS & UPDATES SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY 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...

SYLB WOD 3

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FriYAY Double Down

Friday, April 17, 2020 HOME-GYM/REBELS EQUIPEMENT METCON "Double Down" For Time: 100 DU, 50 sit ups, 400m run 80 DU, 40 sit ups, 400m run 60 DU, 30 sit ups, 400m run 40 DU, 20 sit ups, 400m run 20 DU, 10 sit ups, 400m run Cash Out 50 Alt single DB devil pres...

Shoulder Burner and 5 RFT

Wednesday, April 15, 2020 HOME-GYM SKILL/SWOD 4 Giant Sets: :30 seconds single arm DB swing (L) :30 seconds single arm OH hold (L) :30 seconds single arm DB swing (R) :30 seconds single arm OH hold (R) Rest as needed between rounds METCON 5 Rounds For Time...

Headstands and a Triplet

Tuesday, April 14, 2020Happy Birthday Keith F! HOME-GYM SKILL/SWOD Headstand practice a. Frog stance b. Knees to elbows c. Headstand hold 5 Rounds Tempo push ups 8 Reps temp 5-3-x-0 Alt each set with 8 alternating pistols METCON For time: 21-18-15-12...

Complex 1

Monday, April 13, 2020Happy Birthday Cole L! HOME-GYM SKILL/SWOD Weighted SL Glute Bridge* 3x10 each leg (weight as tolerated with BB or DB over hips) Alt with 20 DB Russian twists *Goal: full hip extension METCON "Complex 1" For Time with 95/65 barbell 21...

Sunday Rest Day

We love seeing all of our athletes out training!! Don't forget to tag us on Instagram and Facebook @crossfitrebels and use #remoterebels so we can see all the FUN you're having!...

“KALSNEW” and Pace Run

Friday, April 10, 2020Happy Birthday Erin M. and Sienna!1. HOME GYM/REBEL EQUIPMENT "KALSNEW" For Time: 100x Alternating Single DB Clean & Jerk EMOM: 5 Burpee over DB 1. NO EQUIPMENT "KALSNEW" For Time: 100x Odd-Object Ground to Shoulder EMOM: 5 Burpee o...

Grunt Work

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Three 5 Minute AMRAPS

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Front Squats and Annie+

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CROSSFIT HERO \”BERT\”

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Sunday Rest Day

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CF HQ FUNDRAISER WOD 1

Saturday, April 4th, 2020 HOME-GYM / REBEL EQUIPMENT METCON 10 min AMRPAP 10x squat 9x DB Snatch, right 10x pushup (more pushups!) 9x DB Snatch, left RX Load 50/35 ALTERNATE LOAD - what you have and can do Find the workout HERE Register to compete HERE Worko...

HS PRACTICE AND “MARY-ISH”

Friday, April 3rd, 2020 HOME-GYM/REBEL EQUIP./NO EQUIP. SKILL/SWOD HANDSTAND WALK 15Mins to Practice: -Obstacle Course -Distance -Switch Kicks -HS Holds WE WANT PICTURES OF YOU PRACTICING! POST TO SOCIAL MEDIA #REMOTEREBELS METCON "Mary-ish" 20Min AMRAP...

10 x 100m SPRINT!

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“Surfer on Acid”

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“Elizabish”

Monday, March 30th, 2020 HOME-GYM SKILL/SWOD 5 Sets: Build to a Heavy 5 Thrusters Alt each set with 8 T2B METCON "Elizabish" For Time: 42-30-18 Dumbbell Power Clean (Alternating) 21-15-9 Single Arm Dumbbell Pushup (Alternating) REBEL EQUIPMENT SKILL/SWO...

SUNDAY, REST DAY

Sunday, March 29th, 2020Happy Birthday Eileen! Rest Day! NEWS & UPDATES @crossfitaffiliates are singularly and perpetually committed to the health and well-being of their members, and are leaders in the fight against disease. In that regard, these chal...

CFHQ and Nicole-ish

Thursday, March 26, 2020https://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/S...

TABATA and a Little Painstorm

It's been so awesome seeing all of your videos and pictures of your workouts at home and in the park! Please keep posting...it NEVER gets old!  We want to see your workouts, your skill work, and how you're getting the whole family involved. We want to see how...

THEO’S WOD

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AGOQ #2

Monday, March 23rd, 2020Happy Birthday Mike Lisi! HOME-GYM SKILL/SWOD 3-5 sets 3x heavy PC 6x strict ring dips 6-9x kipping HSPU METCON "A Tribute to Theo" For time: 22 calorie row 17x BJ 30/24 15x DL 185/135 12x C&J 9x FS 6x (30x DU, and do 6x BFB aft...

SATURDAY HOME WOD

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REST DAY or… AT-HOME- “LYNNE”

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OUR FIRST AT-HOME WOD!!

Wednesday, March 18th, 2020 Work Out of the Day   REMINDER: CROSSFIT REBELS IS CLOSED FOR WORKING OUT DUE TO COVID19. YOU MAY COME IN TODAY TO SIGN OUT ONE PIECE OF EQUIPMENT FOR WODS AT HOME. HOME GYM METCON (AKA you have an at-home gym) For Time:...

2Mile Retest!

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“CINDY XXX”

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SUNDAY REST DAY

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OPEN GYM AND TEAM WOD

Saturday, March 14th, 2020 COVID19 UPDATE Rebels responding to COVID19 Please read the link above, addressing  our community and COVID19.  We are taking the prevention of the spread of this virus seriously and want you to know our plan! Happy Birthday Steve...

MURPH CONDITIONING!!

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HBBS & PINBALL…ISH

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A LITTLE FORTITUDE

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1RM SNATCH & AMANDA

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WE REST

On Thursday night, March 12th, we'll know what the WODs are. We'll choose three of the four WODs and will do one Friday night and two on Saturday. You won't know what the workout are until the day prior. You'll have two choices: RX or Scaled.  We will use the...

OPEN GYM & TEAM WOD

DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on...

OPEN GYM OR…

Thursday, March 5th, 2020Happy Birthday Cassie and Colin! Work Out of the Day OPEN GYM OR... 1. 4RNFT: 400m Run 200m Farmers Carry (50/35 Dumbbells) 2. 10 Min of Solid Handstand Walk practice RX+ REST DAY CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TOD...

FS & HELEN

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Bring A Friend WOD

Saturday, February 29, 2020 8:00 Open Gym 9:00 Bring A Friend WOD NEWS & UPDATES Rebel Ladies...Did you know we are all connected on the Rebel Girls facebook page!!??   Check it out, it's just the ladies of CrossFit Rebels hanging out! Occasionally we...

JACKIE THEN GIANT SETS

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RETEST OPEN WORKOUT 20.1

Rebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk....and socialize. Call it active rest day. The kind of running...about 60-70% of max h...

Open Gym and Team WOD

Saturday, February 22, 2020Happy Birthday Moo! 8:00 Open Gym and Yoga 9:00 Team WOD 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 CrossF...

It’s That Time Again…Fran

On Thursday night, March 12th, we'll know what the WODs are. We'll choose three of the four WODs and will do one Friday night and two on Saturday. You won't know what the workout are until the day prior. You'll have two choices: RX or Scaled.  We will use the...

SATURDAY

Saturday, February 29th, 2020Happy LEAP DAY ! 8AM YOGA/OPEN GYM 9AM COACH SAM/ED's BAF TEAM WOD NEWS & UPDATES PUT NEWS AND UPDATES HERE Rebel Leaderboard...

Bring Your Running Shoes

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1RM FS and Karen

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The Upset and Paw Patrol

On Thursday night, March 12th, we'll know what the WODs are. We'll choose three of the four WODs and will do one Friday night and two on Saturday. You won't know what the workout are until the day prior. You'll have two choices: RX or Scaled.  We will use the...

Open Gym or…

Thursday, February 13, 2020 Open Gym or... 3 Rounds NFT: 50' DB OHWL right (50/35) 50' DB OHWL left (50/35) 10 Strict pull up 5 Strict dip 4 Alt TGU 25' HS walk 2 Rounds at A Steady Pace 750m row 400m run 100 DU RX+ REST DAY CROSSFIT KIDS IS IN SESSION...

Grace and EMOMs

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SATURDAY

SATURDAY, FEBRUARY 8th, 2020 Work Out of the Day 8:00 A.M. OPEN GYM AND YOGA 9:00 A.M. COACH JAIDA'S TEAM WOD NEWS & UPDATES BEST KEPT SECRET AT REBELS....REBEL RUNNERS! We meet Sunday around Rebel Runners - Every Sunday at 8am, for years now, startin...

The Trot

FRIDAY, FEBRUARY 7th, 2020 Work Out of the Day METCON 1. "Trot" For Time: 2 x 400m Run Rest 2min btwn 4x 200m Run Rest 1min btwn 8x 100m Run Rest 1min btwn 2. For Time: 10! Unbroken Pullup RX+ De-Load Week Snatch Balance Complex (On the 0:00…) On the 1:3...

Open Gym or Grunt Work

THURSDAY, FEBRUARY 6th, 2020 OPEN GYM OR... Work Out of the Day SKILL/SWOD "GRUNT WORK" 3-5Rds NFT: 7x Double DB Turkish Situp :20Sec Supinated Dead Hang 7x Seated Box Jump (AHAP) 50ft DB Bear Crawl 50ft Backward DB Bear Crawl 50ft Single DB OH WL 50ft Singl...

It’s Coach Sam’s Birthday!

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The Upset

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Coach Nic’s Team WOD

Come out and support all of our athletes competing in the CF ABF New Years Revolution Competition!!! Good luck to Kat and AJ, Wife and Beebs, Sam and Ed, Kimmy and Brandon, Terry and Jamie, Crum and Leigh, Meg S and Gym Dad!...

Open Gym or Grunt Work

Thursday, January 30, 2020Happy Birthday Nicole W and Paul II! Work Out of the Day Open Gym Or... Grunt Work 40 Min AMRAP (but not really because it's not scored) 400m sandbag run 10 weighted pull ups 8 weighted dips 100' KB bear crawl (55/35) 15 GHD sit up...

DL Stamina and the Wave

Wednesday, January 29, 2020 Work Out of the Day SKILL/SWOD DL Stamina 3-6-9-12-15 UB DL @ 60% 1RM Comp to 7/31/19 Test ME set SHSPU with set of 3 DL. Alt each DL set with 30% ME SHSPU METCON "The Wave" 20 Dbl DB HPC&J (50/35) 40 DB deficit pushup 60 DU 4...

Mamba & Gigi

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Air Fryer

After a build through warming percentages, and a handful of heavier reps to prime the body and mind, let's find a new baseline today on our 5-Rep. Compare to the test at the start of the cycle (December 1st)....

CROSSFIT BEAR COMPLEX

"CrossFit Bear Complex"This will be a "different Bear". In the past we've ALWAYS done a strict Bear Complex where you could not merge movements. While it makes the WOD harder, if you were able to merge movement you could most likely go a little heavier...but w...

GYMNASTICS STRENGTH AND 1 RFT

**SBP peeps: during the first round you are retesting your gymnastics from the Strength Program. In the first section you'll test 1 set of ME SHSPU. Inthe second sectoin you'll test one ME set of Chin Ups, and in the third section you'll test 1 ME set of dips....

SUNDAY REST DAY

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SATURDAY OPEN GYM, YOGA AND TEAM WOD

Saturday, January 18, 2020Happy Birthday Jeff A! SATURDAY AT REBELS 8:00 OPEN GYM & YOGA 9:00 COACH PAUL'S TEAM WOD BEST WISHES TO CJ AND COACH HAYLEE AS THEY ARE GETTING MARRIED TODAY! NEWS & UPDATES Every year we pit the women of Rebels against th...

Run like a T-Rex

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Zoolander

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Choose where you start!

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REST DAY

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

REST DAY

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

OPEN GYM OR… GRUNT WORK

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3 x 12 Min Segments

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REST DAY is the BEST DAY

SUNDAY, DECEMBER 29TH, 2019 EVERYBODY REST!!   You get some rest, you get some rest and you get some rest!THIS WEEK AT A GLANCE   MONDAY A.Tempo Front Squat 7 x 1 Tempo: (10-0-X-1) Start at 55% and climb. From the Rack. B. Push Press 4 Sets of 6...

“KALSU”

FRIDAY, DECEMBER 27TH, 2019 Work Out of the Day METCON "Kalsu" For Time: 100x Thrusters 135/95 EMOM (Including 0:00) complete 5x Burpees RX+ SKILL/SWOD     METCON NEWS & UPDATES THE NEXT BRING A FRIEND WOD IS DECEMBER 28TH! Help your friend...

OPEN GYM OR POST-CHRISTMAS FITNESS

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“LEAD FOOT”

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COACH PAUL’S TEAM WOD

Saturday, December 14th, 2019 8am OPEN GYM or YOGA 9am COACH PAUL'S TEAM WOD NEWS & UPDATES WE RUN ON A PUBLIC STREET This is Joel. Joel enjoys long weighted runs on the side of the road. Be like Joel. Here at Rebels we have a decent run set up. We can...

“NANCY”

Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out.  Someone mentioned that they had tried to...

FS/BS then AMRAP!

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

OPEN GYM OR ACCESSORY

Thursday, December 5th, 2019Happy Birthday Jenn Walker & Jess Henry! Work Out of the Day Open Gym Or... I. PR 10 x 2 @ 90% of 1RM -rest 90 seconds between sets- II. 3 rounds NFT 6 x lateral box step up (ea. side) :20 hollow hold (supine) 7 x DB floor press...

ENTER, MACHO MAN

Wednesday, December 4th, 2019Happy Birthday Lil Steve Lecroy! Work Out of the Day I. SKILL/SWOD 6 Rounds alternating (BS/FS) *Session 2/4 3  x FS @ 63% of 3RM or 1RM 6 x BS @ 54% of 3RM or 1RM II. METCON 12' AMRAP 3 rounds Macho Man* 135/95 15 x T2B *Macho...

MOVE FOR QUALITY MONDAY

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REST DAY

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FS/BS CYCLE BEGINS! THEN “ELIZABETH”

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HAPPY THANKSGIVING! (CLOSED)

Thursday, November 27th, 2019 Work Out of the Day We are closed, giving thanks & spending the day with our families and friends. Good luck to all participating in the Turkey Trot today! Gotta earn that turkey ;)YESTERDAY'S LEADERBOARD CROSSFIT KIDS There w...

PUTTING YOUR GYMNASTICS TO THE TEST

Tuesday, November 26th, 2019 REMINDER: WE ARE OPEN FOR THE 6AM, 7AM, 8AM AND 9AM CLASSES ONLY TOMORROW! Work Out of the Day SKILL/SWOD I. SWOD *ME Strict HSPU- Body starts and finishes extended, start/finish with hands on wall. *ME Strict pullup- Toes sta...

CROSSFIT TOTAL

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REST DAY

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

OLYMPIC TOTAL

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MINI TROT AND AMRAPS

Friday, November 15, 2019Happy Birthday Adrian! And best of luck to our athletes competing in the Clearwater Beach Brawl this Saturday: Gloria Liv Jaida Paul/Crum/CJ Oscar/Matt/Matt (Matt & Matt are friends of Oscar) BNewd/Mete/Jeremy Zach/Max/Rhett (Ma...

10! SPRINTS AND CLEANS

Wednesday, November 13, 2019 Work Out of the Day SKILL/SWOD I. Clean pulls 7x2 Then 1RM PC METCON II. For Time: 10! 100m sprint PC @ body weight (sprint 100 then 10 PC, sprint 100 then 9 PC, sprint 100 then 8 PC...) RX+ Same as class WOD NEWS & UPDATES...

All the Rest

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Jaida’s Team WOD

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20.5

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OPEN GYM OR…

Happy Halloween!!! Costumes encouraged today and for Saturday's Team WOD! Thursday, October 31, 2019 Work Out of the Day Open Gym Or... SKILL/SWOD I. 3-5 Rounds NFT 1 Round Cindy (5 pull up, 10 push up, 15 squat) 15/12 Calorie bike 10 BB OHS (45/35) 15 Abma...

Squats and BlooDThirsty

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SATURDAY

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20.3

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Coach Paul’s Team WOD

We don't publicize this often, but several of you have asked about it so here are the details for all to see:For the last 8 years if we can help someone train who can't afford it or if someone has been training and falls on hard times, we have ways to keep the...

20.2

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Open Gym Or…

Thursday, October 17, 2019 OPEN GYM OR... SKILL/SWOD II. Push Press 5x3 Alt with 10 KBS (or practice a movement you need to work on!) METCON I. 20 Minute EMOM (4 Rounds) Min 1: 5 Pausing OHS (50% 1RM) Min 2: 50 Second row Min 3: 5 T2B + 10 single DBHC+JK (5...

AMRAP and Conditioning

Welcome to a sport where typically our neighbors who don't CrossFit: 1) don't understand what the heck we're doing, 2) think we're weird, and 3) feel like we're IN THEIR WAY all the time. It's the nature of the CrossFit-gym-beast.Parking is a bit of a premium...

20.1

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OPEN GYM OR…

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...

MASTER SPLINTER

We'll admit that it's starting to become painful watching some of you warm up...and we mean that with the greatest of respect and the most love!Some helpful hints for those of you who arrive 15 mins prior to class to "warm up":...

1:30 ROUNDS

Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out.  Someone mentioned that they had tried to...

CROSSFIT TRI

OPEN GYM OR...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...

REST DAY

OPEN GYM OR...Also, if you'd like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 ...

BARBELLS FOR BOOBS

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Open Gym or…

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...

“ISABEL”

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...

Double Unders and Bar Muscle Ups

CONGRATULATIONS to Coaches Tiffany and Jaida who have both attended the USA Weightlifting course and passed the exam - they are both now USAW Sports Performance Coaches. They join so many of your other coaches here at Rebels with this certification and continu...

FRAN! Oh wait… that’s not Fran

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OPEN GYM, TEAM WOD & SPECIAL YOGA!

Saturday, September 21, 2019Happy Birthday Josh R and Coach Leigh! Coach Paul's Saturday! 8am– Open Gym 9am– Coach PAUL'S  TEAM WOD 10:30– Coach Tiff's Rebels Fundraiser Yoga Class ($10 rebels/$15 BAF) (BYOB!!!) NEWS & UPDATES BEYOND THE WHITEBOARD...

EVERYONE LOVES THE OPEN TEST!

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...

OPEN GYM or GYMNASTICS & CORE

Thursday, September 19, 2019Happy Birthday Wade M! Work Out of the Day OPEN GYM OR...SKILL/SWODI. SWOD For Completion 30 Strict HSPU Rest 2 min 30 Kipping HSPU Cap: 30' Midline strength NFT 35 GHD sit ups 35 Hip extension 20 GHD sit ups 20 Hip extension 3...

OH MY POSTERIOR CHAIN!

Wednesday, September 18, 2019 Work Out of the Day SKILL/SWOD I. SWOD Snatch primer 3 Rounds 3 OHS + 1 HSq Sn + 1 Sq Sn ~40% 1RM Complex Low HSq Sn (below knee) + Sq Sn 3x2 2x2 (increase %) 2x2 (increase %) METCON II. 3 RFT 60 DU 10 SDL HP (135/95) 10 P...

#allthemovements

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SUNDAY IS FOR FOOTBALL

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10K Run!! Don’t skip it, RUN IT!

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...

OPEN GYM OR… SWOLE SESH!

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your...

Cindy-Run-Snatch

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REST DAY AT LAST!!!

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COACH NIC’S TEAM WOD

Saturday, September 7th, 2019Coach Nic's Saturday! 7am- Open Gym, No yoga 8am- Coach Nic's team WOD Gym closed early for USAW Seminar! NEWS & UPDATES THIS YEAR'S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019 Rebel...

“MARSTON”

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OLY WORK

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

90 SECONDS IN HEAVEN

Wednesday, August 28th, 2019Happy Birthday, Greg H. and Laura S. Work Out of the Day SKILL/SWOD 5 Rds NFT: 1:00 DU 8-10 Strict HSPU METCON 6 Rounds for Reps: 90" 20/18 calorie row 90" 5 DBL DB(50/35)  burpee box step up (24/20)+ ME DB thrusters 90" rest RX+...

CHIPPER!!

Tuesday, August 27th, 2019 Work Out of the Day METCON For Time: 30 BJ 24/20 30 C2B 30 KBS 55/35 30 FS 115/80 30 T2B 30 PP 115/80 30 DL 115/80 30 WB 20/14 30 Burpee 30 DU RX+ SKILL/SWOD Gymnastic Conditioning 5 Rounds, Not for Time: 300 M Row + 40% Unbroken...

OPEN GYM OR WOD

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...

A whole lotta squat cleans

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Heavy Metcon

WORKOUT OF THE DAY (WOD) SKILL/SWOD II. SKILL 10 min to establish max distance handstand walk Scaling will be posted at box...getting you UPSIDE DOWN! 10 min to establish max height box jump METCON I.  Heavy Metcon 3 RFT: 400M Run 12x DB Snatch 70/50, al...

31 HEROES

DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?If you have Humana as a health insurance provider you may be able to get credit for training at Rebels.  We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on...

Open Gym or Grunt Work

Friendly reminder about Open Gym:Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thing....

Front Squats and AMRAPS

Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out.  Someone mentioned that they had tried to...

BRING A FRIEND

Welcome to a sport where typically our neighbors who don't CrossFit: 1) don't understand what the heck we're doing, 2) think we're weird, and 3) feel like we're IN THEIR WAY all the time. It's the nature of the CrossFit-gym-beast.Parking is a bit of a premium...

OPEN GYM OR STRENGTH AND ACCESSORY

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Every 4 Minutes

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20 of this, 20 of that

[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...

Muscle Ups and Cardio

We don't publicize this often, but several of you have asked about it so here are the details for all to see:For the last 8 years if we can help someone train who can't afford it or if someone has been training and falls on hard times, we have ways to keep the...

REST DAY

Here is Howard... Actively Resting... with style. REST AS HARD AS POSSIBLE. NEWS & UPDATES MEMBERSHIP DUES! Athletes, this is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month! P...

Did Someone Say Shoulder-Day?

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Front Squats & “Scar Face”

Meet Junior (Jose, Jr.). Junior is Coach Nic's Assistant Kids Coach. He grew up in the CF Kids program...mom, dad, little brother and little sister all CrossFit! As a 16-year-old Junior has responsibilities with Coach Nic to help guide the CF Kids and CF Pre-T...

OPEN GYM and Coach Sam’s Team WOD

Also, if you'd like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE.  Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 ...

OPEN GYM OR GLOBO DAY

Friendly reminder about Open Gym:  Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...

#SOULCRUSHWEDNESDAY

Work Out of the Day Happy Birthday David Jordan!I. 10Min AMRAP 19x Wallball 20/14 19x Cal R0w II.  10 Min AMRAP 70x DU 35x Abmat Situps III. 10 Min AMRAP 30x KBS 70/53 10x Single KB OH Lunge Step 70/53 *Single arm but alternating legs. Step forward lunge s...

Pullups then Heavy Cleans

Work Out of the Day SKILL/SWOD I. SWOD Pullup Capacity Wk 3/4 EMOM x 10 minutes 10x C2B Pullup METCON II. Every 2:30 x 8Rds (20min) 10 x Lat. Burpee over Bar + 1x Clean (Power or Squat) *Bar must increase in weight each round (5lbs or more) **Score is hea...

BARTENDER

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Fran

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Beetlejuice & Belly Flop

Happy Birthday KC! Work Out of the Day SKILL/SWOD METCON "BELLY FLOP" 20' AMRAP 1000M Run 10x Burpee 800M Run 18x Burpee 400M Run 24x Burpee 200M Run ME Burpee in remaining time "BEETLEJUICE" 4 rds for reps :45 work / :15 transition 1) Bike 2) Burpee 3) Ro...

OPEN GYM or UNILATERAL DB WOD

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SOUL CRUSH WEDNESDAY

Happy Birthday Faith F., Jan B, Lauren G! Work Out of the Day SKILL/SWOD 1RM HPC METCON For Time: 100/75 Cal Row 7Min AMRAP 6x Pullup 5x Burpee 4x HPC 115/75 3x Thr 115/75 RX+ SKILL/SWOD Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each...

DEADLIFTS & CONDITIONING

Happy Birthday KJ Work Out of the Day SKILL/SWOD Deadlift 7-5-3-1 *Use the heaviest weight for each set. METCON EMOM 10′: ODD: 30x DU EVEN: 7x DL 225/155 + Max Effort Wallballs 20/14 RX+ SKILL/SWOD Strict Handstand Pushups 10 Sets for Time: 30% of Ma...

MURPH

We do Murph today…. In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. Murphy was the leader of a four-man SEAL reconnaissance unit that secretly infiltrated into the Hindu-Kush mountains o...

12-2 Core to Extremity Conditioning

Happy Birthday, Bill M and Joe P! Work Out of the Day SKILL/SWOD I. SWOD EMOM x 10 minutes 10x Thruster 95/65 METCON II. 12.2 10′ AMRAP 30x Sn 75/45 (power or full) 30x Sn 135/75 30x Sn 165/100 RX+ METCON “Sea Legs” In a 15 Minute Window:  2 Round...