Did Someone Say Clusters?

Monday, April 20, 2020

HOME-GYM

SKILL/SWOD

Primer/Strength
5 Sets of:
8 Alternating DB Squat Clean Thruster (Cluster)
8 Strict T2B

METCON

For Time:
4 Rounds strict Cindy*
50 Alt DB PC**
**Video shows 2 DB, you’re using 1

-Rest 2 min-

3 Rounds strict Cindy
40 GOB squat

-Rest 2 min-

2 Rounds strict Cindy
30 Alt DB SQ CL TH (Cluster)

*Strict Cindy=
5 Strict pull ups
10 Push ups
15 Squats

REBEL EQUIPMENT

SKILL/SWOD

Primer/Strength
5 Sets of:
8 Alternating DB Squat Clean Thruster (Cluster)
8 Leg levers with slow negative or straight leg raise

METCON

For Time:
4 Rounds strict Cindy*
50 Alt DB PC**
**Video shows 2 DB, you’re using 1

-Rest 2 min-

3 Rounds strict Cindy
40 GOB squat

-Rest 2 min-

2 Rounds strict Cindy
30 Alt DB SQ CL TH (Cluster)

*Strict Cindy=
5 Reverse push ups (or row from tree or door)
10 Push ups
15 Squats

NO EQUIPMENT

SKILL/SWOD

Primer/Strength
5 Sets of:
8 Book bag Squat Clean Thruster (Cluster)
8 Leg levers with slow negative or straight leg raise

METCON

For Time:
4 Rounds strict Cindy*
50 Power cleans with loaded book bag (find more info on the loaded book bag here)

-Rest 2 min-

3 Rounds strict Cindy
40 GOB squat (hold book bag at chest)

-Rest 2 min-

2 Rounds strict Cindy
30 SQ CL TH (Cluster) with book bag

*Strict Cindy=
5 Reverse push ups (or row from tree or door)
10 Push ups
15 Squats

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 Monday, Wednesday and Friday but you can check it out HERE (link)

NEWS & UPDATES

New Layout for Rebel Health Room

Today marks the 35th day of of the Box being closed. In addition to programming workouts and shooting explanation videos for all lines of programming (Adults, Kids, Legends) we’re busy behind the scenes painting, organizing, and making better use of our space.

Check out the changes we’ve made to Rebel Health! Coach Sam’s got a great vision for this space and function, so stay tuned for more information!


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 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.  https://zoom.us/j/5535719291
  • 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!