Diddly Squat

Wednesday, October 7, 2020

Happy Birthday Ellen and Mahi!

Pictured above: Legends athlete, Evelyn, is a straight up boss.

WORKOUT OF THE DAY

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 cal)
20 T2B
10 FS 185/135
Cap=25 minutes

NEWS AND UPDATES


FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!

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!

Please don’t make us chase you or there will be a burpee penalty! 😉

No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically “late” 😬.

 

UPCOMING &  IMPORTANT DATES AND EVENTS

BRING A FRIEND WODTHE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, October 10th
8am: Open Gym & Rowing Workshop
9am: Team WOD

Saturday, October 19th
8am: Open Gym,
9am: Team WOD

Saturday, October 24th
8am: Open Gym, Handstand walking and handstand workshop
9am: Team WOD

Saturday, October 31th
8am: Open Gym
9am: BIG HALLOWEEN Team WOD…come in costume

 

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit. It’s like your WOD Book or Workout Journal, only smarter!

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.


If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

CrossFit is our SPORT. We measure progress from month to month, year to year, workout to workout. Humans, in general, need to progress in life, and your training is no different.

You can use BTWB THROUGH BTWB and enter your own WODs and reps and scores.  Or, y0u can subscribe to BTWB THROUGH REBELS, for $7.00/month, and well do all the hard work for you. All you have to do is enter your score and whether you Rx’d or scaled it.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Inquire with a head coach for details.

Rebel Leaderboard