Every 4 Minutes
Work Out of the Day
*** Deload Week ***
Tempo Clean Deadlift
7 Sets of 1
Tempo: 7 Seconds Up, 7 Seconds Down
5 Rds, Every 4 Mins:
3 Bar MsUp/C2B
6 Toes to Bar
9 Deadlifts 225/155/105
NEWS & UPDATES
BEYOND THE WHITEBOARD: TRACK YOUR FITNESS
The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.
- 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.