Going FAST Again!

Friday, May 15, 2020

Happy Birthday Coach Tiff!

Workout of the Day

1. SKILL/SWOD

Push Jerk
5×3
Alt with 5-10 chin ups

 

2. METCON

For Time:
15-12-9-6-3
Hang squat clean thruster (75/55)
T2B
Cap=15 mins (GO FAST!)

REBEL EQUIPMENT

1. SKILL/SWOD

DB Push Jerk*
5×10 each arm
Alt with 5-10 bicep curls
*Video shows two DB, you’re using 1

2. METCON

For Time:
21-18-15-12-9
Alt DB hang squat clean thruster 
V ups
Cap=15 mins (GO FAST!)

NO EQUIPMENT

1. SKILL/SWOD

Push Jerk*
5×10 each arm
Alt with 5-10 bicep curls
*Using weighted backpack or odd object

2. METCON

For Time:
21-18-15-12-9
Alt hang squat clean thruster with weighted backpack
V ups
Cap=15 mins (GO FAST!)

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new! We’re now in the swing with the Kids Program! Check it out HERE.

CROSSFIT REBELS LEGENDS WOD

Our Legends Program has a video whiteboard discussion. It posts on their FB page on Monday, Wednesday and Friday but you can check it out HERE (link)

NEWS & UPDATES

SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY
8:00 am Via Zoom
*Contact the Box for Link to Join