EMOM Squats & Chest Day

Friday, June 26, 2020

Happy Birthday Linds!

Work Out of the Day

I. SKILL/SWOD

Squat EMOM
10 Minute OTM 2 back squat* (80-85%)
*Rx+: box squat at 65%

II. METCON

“Chest Day”
5 RFT
20 Push ups
60 DU
Cap=20 min

NEWS & UPDATES

Masks at Rebels

VISITORS ARE STILL RESTRICTED DUE TO COVID CASES RISING

Unfortunately, we are still on hold for accepting visitors to the box. We have health care workers and athletes who are caring for older parents and the safety of our community is important.

As soon as local cases subside and the concern of the spread has subsided we will revisit the visitors policy.

CROSSFIT HAS A NEW OWNER AND CEO

These are challenging times, to say the least. Coach Sam here. I VERY RARELY publicly state where I’ve been, what I’ve done, or my credentials. They simply don’t matter. What matters is I can influence you to move better, eat better, sleep more/better, and be the “owner” of your life and your happiness. Period.

In times like these, I look at headlines like this and think…we’ve been here…we’ll weather the storm.

I do, often, especially of late, mention my age. Not because I’m proud of it, I’d prefer to be 35 again 😉, but because there has been so much change in our big world, and in my little world, so quickly, I’m not sure I’m flexible or adaptable enough to handle it! Actually, I know I am, I’m just not sure I want to.

On the heels of so much change, comes positive news for the CrossFit Community that is struggling with it’s identity. Here, we’re not going to maul the past career of Greg Glassman, but rather focus on the future of our sport – for many, our lifestyle!

Eric Rozas is the new owner and CEO of CrossFit, Inc. He is our new leader and visionary. While his professional history includes success as a Silicon Valley Tech Exec, he is also a 10 year affiliate owner of CrossFit Sanitas. Ed and I listened to the short YouTube interview Dave Castro had with him Wednesday afternoon, and it was good.

Here is the announcement of Eric on the CFHQ page:

INTRODUCING ERIC ROZA, INCOMING OWNER AND CEO OF CROSSFIT, INC.

I know most of you are like us: CONSUMED & OVERWHELMED with business closures, COVID, social and racial injustice, CrossFit scandal…all of which has changed our focus from how strong we are, how good our gymnastics are, how fast we are and how good our capacity is. We’re not saying that what’s going on in the world isn’t important, but during our short time at the box, let’s get back to focusing on making ourselves better, and let CFHQ do it’s thing and give us a new era of fitness!

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS …STILL TBD.

Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, July 4th – INTRODUCING THE HERO WOD “BULL”…at least this is the plan! COVID pending.
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 11th – 10 years of Rebels! An awesome chipper coming’ at ya!
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)

Saturday, July 18th
8am: Open Gym or WOD/Team WOD
9am: Team WOD

Saturday, July 25th
8am: Open Gym or WOD/Team WOD
9am:  Team WOD

Saturday, August 1st
8am: Open Gym
9am: Team WOD