EVERY 3MIN CARDIO HEAVEN

Friday, December 7th, 2019

Work Out of the Day

II. SKILL/SWOD

Accessory work (time permitting)
200 x AM situps
*10 x pushups every 50 reps

I. METCON

3 rounds every 3:00 (Alternating)
Bike 30/24 cal bike
Row 30/24 cal bike
Run 600m
ME BBJO 30/24 in 1:30

Silverback Primer
3 Sets For Quality:
10 Cossack Squats
10 Waiter Squats
*5 Reps Each Side

Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
This is a build from last week. Same tempo, with higher percentages.

Tempo:
* 5 Seconds Down
* 2 Second Pause
* Aggressively Stand

Tempo Deadlift
7 Sets of 1

Tempo:
5 Seconds Up
5 Seconds Down

Conditioning
“Steam Roller”
For Time:
25/20 Cal Bike,
15/9 C2B, 2 DL 315/225/145
25/20 Cal Bike,
15/9C2B, 4 Deadlifts
25/20 Cal Bike,
15/9C2B, 6 Deadlifts
25/20 Cal Bike,
15/9C2B, 8 Deadlifts
25/20 Cal Bike,
15/9C2B, 10 Deadlifts

NEWS & UPDATES

HOLIDAY PARTY TOMORROW NIGHT!

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS DECEMBER 28TH!
Help your friends and family learn the benefits of CrossFit – bring them!

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Thursday, November 28th
Box closed for Thanksgiving…HOWEVER we are running the Turkey Trot, as usual.
We’ll meet at the north football goal post/upright at 6:30am. Race starts at 7:00am!
Register HERE

Friday, November 29th
Normal class schedule.

Saturday, November 30th
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s  Team WOD

Friday, December 6th 
7:30pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
MORE DETAILS TO COME!
SAVE THE DATE!

Saturday, December 7th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD