Wednesday, September 11th, 2019
Happy Birthday Mark A, Cami, Diego, and Elliott!
Work Out of the Day
9/11 Memorial WOD
Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.
Much like yesterday, set blocks so that the bar when weighted rests at knee level.
A) Block Clean Pull – 3 Sets of 3
B) Block Clean High Pull – 3 Sets of 3
C) Block Power Clean – OTM x 8 – 2 Reps
“Fish out of Water”
… Directly into:
3 PC (155/105)
9 Air Squats
This is a repeat from the start of the cycle, on 7.8.19.
15 Unbroken Deadlifts
Resting as needed between sets, the aim is to increase our percentage on the deadlifts slightly from last week.
NEWS & UPDATES
THIS YEAR’S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019
SATURDAY OCTOBER 5TH, 2019
7:00 a.m. Open Gym and Legends Team WOD
8:00 am. Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community.
Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.
Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink
The Mitchell’s/Whatevs Apparel have created a special shirt for this year’s event! SHOP HERE!
i99 GYMNASTICS SEMINAR IS COMING BACK TO CF REBELS!!!
Sign up before Sept 14th (extended!) and get $25 off if you use the code: “REBELSEARLY”
Guys! The Open is a month away! Having experts, where the only thing they do is gymnastics for CrossFit (versus conditioning, Olympic Lifting, etc), to help refine movements you may have but maybe not strung together, maybe not perfect. You can get your chest “near the bar” but not “to the bar”. You can do a double pumping T2B but can’t string them together. Sure, we can help and with repeated practice over time we can get you there, but this is an opportunity to be with experts for an extended period of time…practicing, refining and building patterns that will stick with you for your “CrossFit Career”!.
Your coaches will be with you during your workshops to help pinpoint the cues needed for continued success! Get signed up! They’re only here once a year!