Week of May 24 2021
This week's birthdays: Peter Hogsholm (Monday May 24), Brian McCarty (Wednesday May 26), KJ Helms (Friday May 28), Faith Fuller (Saturday May 29), Jan Baird (Saturday May 29), Jessica Dorr (Saturday May 29)Coach Moana is just the best!...
Week of May 17 2021
This week's birthdays: Ashly Guernaccini (Friday May 21), Anthony Heald (Friday May 21), Lyshia Del Rio (Saturday May 22)...
Week of May 10 2021
This week's birthdays: Lars Letonoff (Tuesday May 11)...
Week of May 3 2021
This week's birthdays: Mike Flynn (Friday May 7)Congrats to Ryan Pasco, our Athlete of the Quarter! Read all about him on the blog here and around the gym!...
Week of April 26 2021
This week's birthdays: Stephanie Scalos (Monday), Emily Talsness (Tuesday)...
Week of April 19 2021
This week's birthdays: Chris Baker (Monday April 19), Steve Lecroy (Thursday April 22), Oscar Medellin (Saturday April 24), Leah Torres (Sunday April 25)...
Week of April 12 2021
This week's birthdays: Mark O and Lori Milo (Friday April 16),...
Week Of April 5 2021
This Week's Birthdays: Mimi Pollack and Brandon May (Wednesday), Steve Stratton (Friday), Erin Murray (Saturday) Probably 40 reps in to a set of 50 back squats at 355 (disclaimer: this is a joke, do not attempt 50 back squats at 355 lbs. You will die) Monday...
April 1-3 2021
Coach Kat killing it in a workout! Thursday Open Gym or... Group Stretch Option 1: 10 Rounds for Quality: 6 Snatch Balance 45/35 200m Run Option 2: Snatch Technique On the 2:00 x 10 Sets: 1 Hang Sn Pull 1 Hang Sn High Pull 1 Han...
March 29 – March 31 2021
This week's birthdays: Eileen (Monday), Heather Benson (Thursday), Yany (Friday), Cassie Santella (Saturday)...
Week of March 22nd 2021
This week's birthdays: Mike Lisi (Wednesday)Coach Haylee ripping through snatches on her way to completing 21.2 during our Friday night lights for the Open this past week. Thank you to Falon for lots of great photos!...
Week of March 15
This week's birthdays: Lawyer extraordinaire Ricky Huff (Monday), returning member Ryann Potts (Monday), so good at every workout that it makes me jealous CJ (Friday), and THE headbanded warrior Sharon Henry (Sunday)The day of rest - take it! The way you work...
Week of March 8th-The Open Begins
This week's birthdays: Izzy W (Tuesday), Talli (Wednesday), Nette (Thursday), Devon (Friday), Steve B (Sunday)Pictured above: Let the judging begin! Sign up to be judged for your Open WOD at the Box. Judging occurs Friday nights after 7pm, and Saturday morning...
Week of March 1st
This week's birthdays: Glo and Gregg D (Wednesday), Cassie F...we miss you! (Thursday), Colin (Friday) and Bruno...we mean Matty (Sunday)...
Week of February 21st
This week's birthdays: Slice (Monday), Pasco and Jon G (Wednesday), Charmaine (Thursday), Eric P (Saturday)...
Week of February 14th
This week's birthdays: Tim A and Konan (Sunday), Heather C (Tuesday...we miss you!!)Happy Valentine's Day!!! Today we rest and recover from Battle of Sexes....
Week of February 7th
This week's birthdays: Nicole Turk & Levi (Tuesday) & Coach Moana (Wednesday)!Rest and do something nice for someone today....
Week of February 1st
This week's birthdays: Rest Day (Wednesday), Mother of Rebels Sam (Thursday), and Gretchen (Saturday)!Rest and brunch with your friends....
Open Gym and Team/Individual WOD
Saturday, January 31, 2021Happy Birthday Paul M!Pictured above: #RebelStrong 8:00 Open Gym 9:00 Team/Individual WOD SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! NOW OPEN Our friends next door, Billy, Kirby and Benton have been working for the last SEVER...
Open Gym Or…
OPEN GYM OR......
Macho Macho Man…Kinda
Rebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, ruck, walk....and socialize. Call it active rest day. The kind of running...about 60-70% of...
Squats and Top Shelf
OPEN GYM OR......
Today We Rest
OPEN GYM OR......
Open Gym and Team WOD
Saturday, January 23, 2021Pictured above: Have you registered for the Open yet? https://games.crossfit.com/open 8:00 Open Gym 9:00 Team/Individual WOD SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! NOW OPEN Our friends next door, Billy, Kirby and Benton h...
Blitzen, Thruster Complex, Tabata
Friday, January 22, 2021Happy Birthday Bill Mc. Jose Sr., and Keith L!Pictured above: Sign up for Battle of the Sexes at the Box!1. ON THE 0:00 BLITZEN 5 Rounds: 20/15 Cal row, 15/12 bike or 200m run 10 Thrusters 95/65 Cap: 15 minutes Directly into ON THE...
Open Gym Or…
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Ctrl+Alt+Del
Register online here: https://games.crossfit.com/open...
Delight into Snatches
If you don't, you'll receive harassing text messages from Tiffany...we may even implement a burpee penalty! Jk, jk, jk...or are we? :)Step 1: Download the app...
Squats and Annie
OPEN GYM OR...Registration for the 10th Annual Battle of the Sexes will be this week! Register at the box! You'll be in for a fun day with your Rebel Fam...we promise....
Open Gym Or…
Saturday, January 16, 2020Pictured above: LT earning her red marker with the double under, cardio, and squat workout! 8:00 Open Gym 9:00 Team WOD Whoop There It Is (I know, we are cheesy) You may have seen some of your coaches and fellow athletes wearing a wr...
Cannonballs and HS Walks
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Open Gym Or…
OPEN GYM OR...Must finish by top of the hour...
You’re Going to Love this OHS Drill
Cap: 20 minutesRegister online here: https://games.crossfit.com/open...
Rebel Hero-Dan Labelle
Cap: 30 minutesSwing by to check out their new place anytime between 3-10. Bring your mask to wear until you get seated with an awesome brew....
Squats and 18.2
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Open Gym, DU Workshop, and Team WOD
UPCOMING CROSSFIT COMPETITIONS Saturday, January 16, 2021 CROSSFIT ABF NEW YEAR'S REVOLUTION Location: Valor Fitness Price: $180 for a team of 2 The New Years Revolution event will feature opposite-sex teams of two competing in novice, intermediate, Rx and...
Nicole and Fun Conditioning
Opening soon!...
Open Gym Or…
OPEN GYM OR...OPTIONAL ACTIVE RECOVERY*...
Fifth Wheel
1. FIFTH WHEELRest 5:00...
Homeward Bound Followed by SHSPU
Tuesday, January 5, 2021Pictured above: Dan and Meg...newly engaged! 1. HOMEWARD BOUND AMRAP 20 20 Burpee box jump overs 24/20 40/30 Cal row OR 30/22 cal bike OR 400m run 80 DU 2. HSPU 2 Rounds NFT: 30% Dead stop Strict HSPU 50% Strict HSPU 70% Kipping HSPU Re...
Box Squats and From the Top
Cap: 20 minutes1. FIFTH WHEEL...
Open Gym and WOD
January 2, 2021Pictured above: New Year, same sass. We love you Coach Nicole! 8:00 am Open Gym 9:00 am Coach Nic's Team/Individual WOD New Year, Same Rules Rebels has been around for a good little bit...coming up on 10 years! We did not make it this long by r...
Happy New Year!
Friday, January 1, 2021 Happy New Year! The Box is closed today. We reopen Saturday 8am open gym and 9am WOD. Rebel Leaderboard...
Bye Bye Bye 2020 (Open 1/2 Day)
Thursday, December 31, 2020Pictured above: Josh aka "Prancer" cheesing while rowing.Open for 6, 7, 8, and 9am classes only today. 1. BYE BYE BYE 2020 For time 800m Run 50 Alt DB PSn 50/35 50 BJ 24/20 40 Burpees 40 DB Situp 30 T2B 30 DL 95/65 20 PP 95/65 20...
Strict HSPU and Layover
Tuesday, December 29, 2020Pictured above: Sam B. "Don't talk to me."1. STRICT HSPU CONDITIONING For Time: 120% ME Strict HSPU Rest 1:00 100% ME SHSPU Rest Rest 1:00 80% ME SHSPU Rest 1:00 100% ME SHSPU Rest 1:00 120% ME SHSPU 2. LAYOVER 5 Rounds: 11/9 Cal...
Squats and Isa-Ball
Cap: 20 minutesCap: 30 minutes...
Open Gym and Team/Indv WOD
Saturday, December 26, 2020Pictured above: Yani deadlifting like a boss. 8:00 Open Gym 9:00 Team/Individual WOD OPEN GYM TIMES AND STRUCTURE ON THURSDAY (& 8 AM Saturday) Friendly reminder about "Open Gym" Thursdays Open Gym times are class times. If yo...
Merry Christmas
Friday, December 25, 2020Happy Birthday Luis and Lynn! Rebel Leaderboard...
12 Days of Christmas
Thursday, December 24, 2020Pictured above: 2020 Rebel's Christmas Tree12 DAYS OF CHRISTMAS 1 Squat Snatch 2 BFB 3 Pull ups 4 T2B 5 HPC 6 Push up 7 WB 20/14 8 KBS 9 Sit up 10 Air squats 11 BJ 12 OHS BB=135/95 KB=55/35 BJ=30/24 Performed like the song "12 Days...
Judged FRAN!!!!!!!
Literally ready to open ANY DAY...WE ARE SO EXCITED...
Black and Bluer
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Sorta Sortatude
Monday, December 21, 2020Pictured above: Throwback to group gatherings! Last year's Christmas Elf (Slice) and Ed1. STAMINA SQUATS OTM x 14 (7 Rounds) Min 1: 2 FS Min 2: 4 BS >72% 1RM FS 2. SORTA SORTATUDE EMOM 16’ O: 15/12 Cal row or 12/7 bike or 100m ru...
Open Gym and Team/Indv WOD
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Tread Water and BMU Practice
Thanks to our new leader, Derek, we have transitioned from the old-school schedule book to Push Press. Push Press is a gym-management software package that includes scheduling. So....it's time to get on board!This is your app. It's called the Push Press Member...
Open Gym Or Two Options
OPEN GYM OR...Friendly reminder about "Open Gym"...
Loch Ness Monster with BB Cycling
BB=55% 1RM SqCL & JCHRISTMAS HOLIDAY SCHEDULE......
Lead Food and HS Walks
Tuesday, December 15, 2020Pictured above: Some of the Rebel Fam at the recent Winter WODerland kids competition at Four Leaft CrossFit. 1. LEAD FOOT AMRAP 4:00 27 cal row or 20 cal bike 27 Burpees 27 C2B Rest 4:00 AMRAP 4:00 21 cal row or 15 cal bike 21 Burp...
Stamina Squats and All That
BB=55% 1RM SqCL & JOPEN GYM OR......
Yeah for Rest
BB=55% 1RM SqCL & JOPEN GYM OR......
Open Gym and Team WOD
We want to know! Show your commitment by signing up "unofficially"...until the official sign ups go live!...
Green Monster…You Don’t Even Want to Know the WOD
Friday, December 11, 2020Pictured above: Sam G hopping over the bar for everyone's favorite...bar facing burpees! I. GREEN MONSTER 3 RFT: 50 WB 20/14 25 T2B 10 Devil Press 50/35 Cap: 30’ II. ACCESSORY WORK/time permitting 2 Rounds 10 Dips as hard as possible...
Open Gym Or…
OPEN GYM OR...HOLIDAY SCHEDULE...
Buy Low, Sell High into Push Jerks
Wednesday, December 9, 2020Happy Birthday Nina!Pictured above: This is Idaho...real name Falon. I. BUY LOW, SELL HIGH (25’) A. AMRAP 5’ Buy in: 150 DU 10 Kipping HSPU 15 OHS 95/65 Rest 3’ B. AMRAP 5’ Buy in: 100 DU 10 Kipping HSPU 10 OHS 135/95 Rest 3...
Bingo Bango
Tuesday, December 8, 2020Pictured above: Bernie aka "B-12". B12 was Bernie's assigned station when we came back from COVID closure...and the name stuck. 1. BINGO BANGO AMRAP 18’ 15/12 Cal Bike or 20/15 cal row or 200m run 12 PC 115/85 9 Burpee BJO 30/24 2....
Stamina Squats and No Air
OPEN GYM OR......
Open Gym and Team WOD
Saturday, December 5, 2020 8:00 Open Gym 9:00 Team/Individual WOD CHALK FOR SALE! Due to the lack of comfort we have in putting the community chalk buckets out during COVID, we have decided to sell chalk blocks. This will be your personal chalk bag - dress it...
Side Effect
5:00 restRebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk....and socialize. Call it active rest day. The kind of running...about 60-70%...
Open Gym Or…
OPEN GYM OR......
Triple Sec
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Squats then Chasing Waterfalls
200 DU150 DU...
A Day To Rest
200 DU150 DU...
Run, Run, Run (Please still show up)
If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let's hug the s...
Thanksgiving Day!
Thursday, November 26, 2020 CrossFit Rebels is closed today for Thanksgiving. We reopen tomorrow, Friday, regular hours. Rebel Leaderboard...
Doce and Snatching
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Shuffleboard
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BS then Drift Away
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BRING A FRIEND WOD IS TODAY!
Saturday, November 21, 2020Happy Birthday Karen!Pictured above: Competition, friendship, support, fitness, pain-cave, bromance all captured here. <3 8:00am Open Gym 9:00am Bring A Friend WOD NEW PALEO STORE ITEMS Our paleo store has been restocked and new...
Gymnastics, The Landlord, and Push Jerks
Friday, November 20, 2020Pictured above: TOMORROW IS BRING A FRIEND!!!! Friends can pre register here. 1. GYMNASTICS STAMINA BENCHMARK For time: 100 DU 50’ HS Walk 80 DU 50’ HS Walk 60 DU 50’ HS Walk 40 DU 50’ HS Walk 20 DU 50’ HS Walk Cap 10’ 2. T...
Open Gym Or…
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WOO HOO…It’s the Open Test
*Compare to 9/20/19. This is an AMRAP, if you finish the RMU, start back at WB.We're anxiously awaiting their official opening!!!...
So You Wanna Be A Shot Caller
Don't worry, we have a rain sub workout if needed :)*Compare to 9/20/19. This is an AMRAP, if you finish the RMU, start back at WB....
Open Gym, Team WOD & Beach Brawl
*Clearwater Beach Brawl is happening today!!! Support your Rebel Athletes. For WODs, and location click here. Team times and heats can be found here CBB4_Heats_v7_....
Friday We Go Under the Sea
Friday, November 13, 2020Pictured above: Biz!!!!!!!!!!!FRIDAY UNDER THE SEA PART A For time: 30’ cap 2000M row, or 100/75 cal Bike or 1 mile run 150 DU 100 BFB UNDER THE SEA PART B In time remaining in 30’ cap, build to a 1RM Hang Squat Clean Set 1: 65% Se...
HAPPY BIRTHDAY COACH ED (Open gym…or)
OPEN GYM OR......
Hero Wod CHAD
Today on Veteran's Day, we honor Navy SEAL Chad Wilkinson in this Hero WOD“CHAD”...
Strict into Rush Hour
Score= slowest round...
Sunday Rest Day
Score= slowest round20 Minute cap...
Open Gym and/or Team WOD
Friendly reminder about "Open Gym"Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thing....
10! Strict Gymnastics and Jumpin Jumpin
Friday, November 6, 2020Pictured above: Bill M working deficit push ups 1. SKILL/SWOD STRICT GYMNASTICS For quality: 20 mins to work through: 10-9-8-7-6-5-4-3-2-1 Strict pull ups Strict HSPU 2. METCON JUMPIN JUMPIN For time: 60/40 cal row 30/20 cal A-bike 20x...
Open Gym Or…
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Gymnastics then Paul Bunyon
Rebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk....and socialize. Call it active rest day. The kind of running...about 60-70% of max h...
Back Squat to Finish Line
Cap: 15 minutes...
Fight Night
directly into..BB: 75/55 (60+ 65/45)...
HAPPY HALLOWEEN WOD!
Saturday, October 31, 2020Pictured above: cash out: weighted pushups! Thanks Ant for permission to post the kiddo ❤️ 8:00 Open Gym 9:00 HALLOWEEN WOD-WEAR A COSTUME THE STORE Have you checked out our store lately? We have a TON of delicious, good for you...
GYMNASTICS ARE A PRIORITY TODAY
THANKSGIVING HOLIDAY SCHEDULE...This room is and can also be used for paretnes who have kids at ages they can sit by themselves and play while mom and dad train. There is a large windown that opens up to the gym so kids can see parents and parents can see kids...
OPEN GYM OR “CHAD” PRACTICE?
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MORE BARBELL AND A SPEEDY METCON
10/10-Rowing workshopWhen you row, is your back tight/upright? Do your heels come off the footplate in the catch? Do you know what the catch is? Is your stroke rate above 30 consistently? Do you know what the stroke rate it? If you have questions after reading...
FINALLY, SOME BARBELL!
11/7-RMU/BMU workshopPrerequisites for this are solid chest to bar pull ups (5 men/3 women) and solid ring dips (5 men/3 women). One of these WILL be in the open. If you have the foundations, we can work with you on drills and you have enough time to obtain th...
DOWN TO EARTH
OPEN GYM OR...THANKSGIVING HOLIDAY SCHEDULE......
Benchmark Girl Helen
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Open Gym…Or
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Again and Again
Wednesday, October 21, 2020Pictured above: Faith working that split jerk form. 1. METCON AGAIN AND AGAIN On the 10:00 x 3 rounds 400m run 30/24 cal row 200m weighted run 50/35 20x DB squats (50’s/35’s) *Score is slowest time 2. SKILL/SWOD HS Walk Practice...
Not Your Average Biathlon
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Sunday Rest Day
OPEN GYM OR...In between each set: 50’ HS walk...
Open Gym and Team WOD
Saturday, October 17, 2020Happy Birthday Coach Andy!Pictured above: Coach Andy cheesing it up for his headshot. 8:00: Open Gym 9:00 Team/Individual WOD PLEASE! LET THE REBEL COACHES "COACH" We know you all have the best of intentions. You want to help you...
Open Gym Or…
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OHS Biathlon
We want to know! Show your commitment by signing up "unofficially"...until the official sign ups go live!...
Power Outage
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Meet the Flintstones
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Open Gym, Row Workshop, and Team WOD
Saturday, October 10, 2020Happy Birthday Makenzie H!Pictured above: The cute and smiley Janice during 2018 Halloween WOD. Start planning your costumes for this year! 8:00 Open Gym 8:00 Row Efficiency Workshop (Preregistration required) 9:00 Team/Individual WOD...
HS Walk then Knock on Wood
Friday, October 9, 2020Happy Birthday Kat Mc and Davie!Pictured above: David N in the middle of "Big Clean Complex" 1. SKILL/SWOD HS walking 5 Rounds: 15/12 cal row/bike “X” distance HS walk X= Option 1 – 50’ HS walk Option 2 – 25’ HS walk Option...
Open Gym Or…
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Diddly Squat
Wednesday, October 7, 2020Happy Birthday Ellen and Mahi!Pictured above: Legends athlete, Evelyn, is a straight up boss. 1. SKILL/SWOD Ring Muscle Up Practice Progressions posted at box 2. METCON Diddly Squat 3 RFT: 800m run (or- 1000m row -or- Bike 60/45 ca...
C&J, DL, then Belt Buckle
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Strict Work then The Chief
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Barbells for Boobs Event
Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition...we all...
HS Walking and Big Drip
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You’ll See UFOs
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Sunday, Fun Day, Rest Day
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Coach Ed’s Team WOD
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Snatch Your Way to the Litter Box
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Open Gym Or Balance Out Your Weekly Training
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HS Walks and Big Clean Complex
Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition...we all...
It’s Only 4 Minutes
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OHS then Speed Demon
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Open Gym & Team/Individual WOD
Saturday, September 19, 2020Happy Birthday Wade!Pictured above: Laura V testing the limits on her row. 8:00 Open Gym 9:00 Team/Individual WOD SOUTHERN LIGHTS BREWING COMPANY...OUR NEIGHBORS! Our friends next door, Billy, Kirby and Benton have been working f...
Death By Thrusters
Friday, September 18, 2020Pictured above: Goal (real name Joel) preparing for DB thrusters. We’re at the board at TOP OF THE HOUR today, so don’t be late! 🙂 1. SKILL/SWOD Strict Gymnastics 15 Minutes to: 21-15-9 (45) Strict pull ups Strict T2B Strict ring...
Open Gym Or…
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20 Questions
Gymnastics Skill/Capacity...
Big Baller
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Sunday Rest Day
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Open Gym and Team WOD
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Day Dreaming on A Friday
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Open Gym Or…
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Handstand Walk to the Treasure Chest
1A. Gymnastic Capacity Option A:1B. Gymnastic Capacity Option B:...
Born to Run
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Labor Day-We are OPEN!
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Open Gym at 8am, Team WOD at 9am
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Open Gym or …there are options!
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It’s Goin’ Down
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Open Gym and WOD
Saturday, August 29, 2020Happy Birthday Jess Pav! 8AM Open gym or WOD 9AM WOD Crum Competing UPCOMING CROSSFIT COMPETITIONS Sept. 5th Kilos for Koalas, Clean Ladder Crossfit Palm Harbor Price: $35.00 Registration: link here Facebook page Think about suppor...
1RM Split Jerk and Dumbo
15 mins to establish a 1RM Split JerkScore is time or reps. Time will beat reps....
Open Gym Or…
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1RM FS and Shoot Your Shot
20 MIN TO ESTAB 1RM FSCoach must spot depth....
CrossFit Total
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Team WOD & Open Gym
Saturday, August 22, 2020Happy Birthday Robert F and Nicole P!8:00 Open Gym or Team/Individual WOD 9:00 Team/Individual WOD NEXT WEEK IS A GOOD WEEK! Be sure to check the blog tomorrow. Most of you know, every Sunday we give you the programming for the week to...
“Buy, Buy, Buy”
Clean and Jerk Stamina "Buy, Buy, Buy"...
“KICKING & SCREAMING”
Friendly reminder about "Open Gym"Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thing....
“HELEN OR CHRISTINE”
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“GRANOLA BAR”
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Team WOD & Open Gym
Saturday, August 15, 2020Happy Birthday Sam G and Coach JBone! 8:00 Open Gym or Team/Individual WOD 9:00 Team/Individual WOD NEWS & UPDATES THE WATER IS FIXED TO THE FRONT SHOWER BATHROOM! PERSONAL / PRIVATE TRAINING AT CROSSFIT REBELS We have always...
“Free Agent”
Friday, August 14, 2020Happy Birthday Jen R! Work Out of the Day 1. SKILL/SWOD Jerk Practice C & J Stamina On the Minute x 5: 5 Touch-and-Go Power Clean and Jerks Week 1(of3) : 50% 1RM C&J *Focus eccentrics & bar path 2. METCON "Free Agent" ...
Open Gym and Options
**Group stretching ~15 minutes**...
“Catch & Release”
Wednesday, August 12, 2020Happy Birthday Michael M! Work Out of the Day 1. SKILL/SWOD Front Squats* "2-4-6-8-10" Approx every 2:00 Set 1: 2 Reps @ 85% of 1RM Set 2: 4 Reps @ 80% of 1RM Set 3: 6 Reps @ 76% of 1RM Set 4: 8 Reps @ 73% of 1RM Set 5: 10...
“Goodie Bag”
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“SNICKERS”
Barbell: 95/65I. 15 minutes to work on HS walking and strict muscle-ups...
Sunday Rest Day
I. 15 minutes to work on HS walking and strict muscle-ups**Group stretching 15 min**...
Open Gym and Team WOD
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PSN and “Hot Flash”
Friday, August 7, 2020 Work Out of the Day 1. SKILL/SWOD Power Snatch On the Minute x 3: 5 Touch and Go PSn Rest 1 Minute On the Minute x 3: 3 Touch and Go PSn Rest 1 Minute On the Minute x 3: 1 PSn. 2. METCON "Hot Flash" 30-20-10: Power Snatches (95/65)...
Open Gym or…
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C&J Complex and “Rest Stop”
"Rest Stop"Rest 5 Minutes...
“Overreaction”
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Snatch, Squats, & Skill Test
YOU CHOOSE...Directly Into…...
On Sunday We Rest
Directly Into…2. "Rest Stop"...
OPEN GYM AND 31 HEROES
Saturday, August 1st, 2020Happy Birthday Sergei! 8AM OPEN GYM OR 31 HEROES 9AM 31 HEROES *Note, if you are not scheduled for 31 Heroes and you show up, we can make it work but the ropes will be assigned out. Pull ups are the sub for Rope Climbs. NEWS & UP...
TODAY WE HONOR TIMOTHY DAVIS (“D.T.”)
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OPEN GYM Or… “Recovery”
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P-P-P-“Poker Face”
Rest 5 Minutes, change loadRest 5 Minutes, change load...
“7-Wonders”
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“Unicycle”
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Open Gym & Team WOD
Saturday, July 24th, 2020Happy Birthday Dr. Ben & Marilyn! 8am Open Gym 9am Coaches Ed and Sam's Team WOD NEWS & UPDATES ICY SPONGES TO THE RESCUE! We currently have icy sponges in a central cooler available during training. The heat and heat index h...
Hands on the FLOOR IT
Scoring: Slowest time...
Open Gym or Lifting
Rebel Leaderboard...
Fight Gone Bad
Wednesday, July 22nd, 2020 Work Out of the Day 1. METCON Fight Gone Bad 3 Rounds For Total Reps 1 minute WB (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20/16) 1 minute Push Press (75/55 lb) 1 minute Row (calories)* 1 minute re...
Gymnastics and a Building WOD
Tuesday, July 21st, 2020Happy Birthday Kelly Mc! Work Out of the Day 1. SKILL/SWOD Gymnastics Capacity On the 2:00 x 18 (3 Rounds): A) 1:30 for Max DU B) 1:30 for Max Kipping HSPU C) 3 High-Hang Power Cleans, 3 Hang Power Cleans, 3 Power Cleans 2. METCON "...
Bring Back the BMGs – Jackie
Cap=15 minutesOPEN GYM OR......
COACH PAUL’S LAST SATURDAY
Saturday, July 18th, 2020Happy Birthday Mike "Fluffy" Croft!Pictured above: Janice Piro Circa 2011 Join us this Saturday in saying goodbye (for now) to Coach Paul. This Saturday at 8:00 am, Coach Paul and Coach Jaida are ready to coach you on your skills d...
“Dirt Nap”
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Open Gym or Endless Options
Rebel Leaderboard...
It’s a “Slumber Party”
Wednesday, July 15th, 2020Pictured above: Mylene "Moana" Circa 2011 Work Out of the Day 1. SKILL/SWOD Snatch Complex On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Set 1: 66% of 1RM Snatch Set 2: 69% of 1R...
“Deadbolt”
Tuesday, July 14th, 2020Happy Birthday, Scott C & Joann B!Pictured above: Matt Crum Circa 2011 1. SKILL/SWOD Work Out of the Day 15 Mins (3 Rounds) 3/5/7 Strict HSPU (Rx+ deficit) 5/7/10 Kip HSPU (No defecit) 7-9-12 Strict Pullup 2. METCON Deadbolt AMR...
“Stub Hub”
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SUNDAY IS FOR RESTING
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REBELS 10 YEAR ANNIVERSARY TEAM WOD!
Saturday, July 11th, 20208:00 Open Gym or Team/Individual WOD 9:00 Team/Individual WOD CHALK FOR SALE! Due to the lack of comfort we have in putting the community chalk buckets out during COVID, we have decided to sell chalk blocks. This will be your p...
Just You and the Bar
Friday, July 10th, 2020Circa 2012 - a younger Crum Workout of the Day I. SKILL/SWOD Snatch Complex On the 2:00 x 5 Sets: 1 Low Hang Power Snatch 1 Power Snatch 1 Low Hang Squat Snatch 1 Squat Snatch Set 1: 63% of 1RM Snatch Set 2: 66% of 1RM Snatch Se...
Open Gym… Or…
Thursday, July 9th, 2020Happy Birthday Coach Kimmy! Open Gym or...Workout of the Day A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. Option 1: 4-...
Dirt Devil
Here at Rebels’ we use a schedule book vs. an online version or app. We konw..."so 1984!!!" While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out. Someone mentione...
Underground
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On Sundays… We Rest!
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HAPPY FOURTH OF JULY
Here at Rebels’ we use a schedule book vs. an online version or app. We know..."so 1984!!!" While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out. Someone mentione...
MIND ERASER
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OPEN GYM OR…
Thursday, July 2, 2020Happy Birthday Cody S! OPEN GYM OR... Work Out of the Day A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. Back Squat...
Congratulate Coach Paul on a new direction in his life
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“Hook and Ladder”
Help your friends and family learn the benefits of CrossFit - bring them![/vc_column_text][vc_column_text]...
“Hot Route”
Tuesday, June 30, 2020 Work Out of the Day I. SKILL/SWOD NFT: 18-15-12-9-6 KB swing 53/36 Kipping HSPU After each round, 50’ handstand walk II. METCON "Hot Route" Buy in: 1 mile run 3 rounds 50’ single DB OH WL left arm 50’ single DB OH WL right arm 30...
Coach Tiff’s WOD
Help your friends and family learn the benefits of CrossFit - bring them![/vc_column_text][vc_column_text]...
EMOM Squats & Chest Day
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Open Gym Or…
Thursday, June 25, 2020Happy Birthday Meg Snow! Open Gym or...Work Out of the Day A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out. 3 Rounds OTM (ever...
Clean Complex and 5RFT
Wednesday, June 24, 2020Happy Birthday Coach AJ! Work Out of the Day I. SKILL/SWOD Clean Complex OTM (1:30) 5 rounds* Pausing Clean pull at knee + Clean pull + Power clean *Building in weight METCON 5 Rounds For Time* 9 UB thruster (95/65) 9 UB pull up *Rx+:...
Space Cadet
Tuesday, June 23, 2020 Work Out of the Day SKILL/SWOD I. SWOD HSPU* 1 Set ME Strict HSPU Then 5 sets at 60% of ME set + 3 Kipping HSPU *Rx+: 6"/4" deficit II. METCON "Space Cadet" 21-18-15-12-9-6-3 Kipping HSPU 200m run Cash Out 3 Speedy rounds: 10 T2B 20 Si...
Coach Paul’s Saturday
Rebel Leaderboard [/vc_column_text][/vc_column_inner][/vc_row_inner][/vc_column][/vc_row]...
A Bear “with balls”!
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Open Gym or Grunt Work
Rebel Leaderboard...
Five Below
Wednesday, June 17, 2020Happy Birthday Jana!Remember when we did Goat Yoga? Work Out of the Day SKILL/SWOD I. SWOD Squat EMOM 10 Minute OTM 2 back squats* @ 60% *RX+=box squat @ 60% METCON "Five Below" This is going to feel eerily familiar to...
Gymnasty all the way
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Snatch for load, then sprint for time!
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REST YOUR LITTLE SOULS
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COACH JAIDA’S SATURDAY WOD
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30-20-10-Rest-10-20-30
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Open Gym or… Run/Core-work
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“Macho Man” and “Hell Hole”
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All The Rest
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WOD or Open Gym
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10! Push Jerk and BJO
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Open Gym Or…
Thursday, June 4th, 2020 Open Gym Or... Half the class will start on part 1 then switch to part 2. Half the class will start on part 2 and switch to part 1. We will wipe our equipment between parts. 1. SKILL/SWOD Deadlift: DL 5x8 Alt with :20 hanging L sit...
Get Those Dubs Ready…Annie!
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OHS with a Twist
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Please Rest
[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...
OHS SN & KBS
[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...
All the Cardio
[vc_row row_content_display="in_grid" row_content_display_align="left" row_type="row" stretch_row_type="no" css=".vc_custom_1548604413023{background-image: url(http://dev.crossfitrebels.com/wp-content/uploads/2017/04/cfr-bkg-linenfiber.png?id=3072) !important;...
Memorial Day Murph
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FIRST SATURDAY AT THE BOX IN 60 DAYS!
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OHS Complex
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Work Work Work Work Work
Alt with 8 pistols each legAlt with 8 pistols each leg...
For Chris Griffin
Wednesday, May 20, 2020 Workout of the Day METCON "For Chris" (Modified from Original WOD) For Time: 750m row 50 DU 50 WB 50 DU 40 Lateral BOB 50 DU 30 T2B 50 DU 20 Pull up 50 DU 10 HSPU 50 DU 25 OHS (115/75) Cap=35' REBEL EQUIPMENT AND NO EQUIPMENT METCO...
Tempo Tuesday
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EMOM and a FUN 10RFT
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Sunday Rest Day
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Going FAST Again!
Friday, May 15, 2020Happy Birthday Coach Tiff! Workout of the Day 1. SKILL/SWOD Push Jerk 5x3 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 Jer...
CF Open Workout 17.1
Thursday, May 14, 2020Happy Birthday Marcus! Workout of the Day 1. SKILL/SWOD 10 Minutes Working Through: 3 PSN + 1 OHS with 3 sec hold at bottom 2. METCON CF Games Open Workout 17.1 10 Alt DB Sn (50/35) 15 BBJO (24/20) 20 Alt DB Sn 15 BBJO 30 Alt DB Sn 15...
Grateful for 3 Mins Rest
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Time to Go FAST
Tuesday, May 12, 2020 Workout of the Day 1. SKILL/SWOD Deadlift: 5x5 Moderate load Alt with 5 kipping HSPU 2. METCON 3 RFT: 33/22 Cal row or 27/20 cal bike 12 DL (185/125) 21 Box jump (24/20) Cap=15 mins (GO FAST!) REBEL EQUIPMENT 1. SKILL/SWOD Deadlift...
An EMOM and 3RFT
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24-21-18-15…Wait What Rep Is This?
Friday, May 8th, 2020Happy Birthday Stacy! HOME GYM 1. SKILL/SWOD Back Squat 5x7 @ 65% Alt: 10 strict pull up 2. METCON For Time 24-21-18-15-12-9-6-3 Alt DB Squat clean* Push up *Video shows 2 DB, you're using 1 REBEL EQUIPMENT/NO EQUIPEMENT 1. SKILL/SWO...
Grunt Work
Thursday, May 7th, 2020Happy Birthday Flynn! ALL TRACKS 1. SKILL/SWOD 5 Round NFT ME Strict T2B* ME Plank Rest 1:30 *If no bar, perform ME V Up (not allowing feet to touch ground between reps) 2. METCON Grunt Work 3 Rounds 15 HSPU (or box pike or straddle...
All the Lunges
Wednesday, May 6th, 2020 ALL TRACKS 1. SKILL/SWOD 2 Rounds 400m weighted walk** *Try to complete the full 400m then rest **If no DB/KB use gallon of water or weighted object 100m DB OH L 100m DB FR L 100m DB OH R 100m DB FR R 2. METCON For Time...
Dumbbell DT
Tuesday, May 5th, 2020Happy Birthday Kat B! ALL TRACKS 1. SKILL/SWOD 5 Rounds NFT* 7 Eccentric DB lower each arm (5" negative) 10 Serratus push ups (5" negative) 7 DB row each arm (5" negative) *If no DB, use odd object or weighted backpack 2. METCON For...
Run 4.3 miles
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Death By and a Little Metcon
REOPENING UPDATE...
Grunt Work and Core!
WE ARE REBEL STRONG...
Running and an AMRAP
REOPENING UPDATE...
Seventy Two
-OR-5x20 jump squats...
Coach Tiff Loves Chippers
Saturday, April 25, 2020Happy Birthday Chris R and LT! Make this a team WOD with your "Stay at Home" buddy and double the reps. Have FUN with this WOD! Tag @CrossFitRebels and #RemoteRebels Love you all!! -Tiff ALL TRACKS RX VERSION 100 Weighted abmat sit up...
Black Jack
REOPENING UPDATE...
Strength Day
REOPENING UPDATE...
HS Walks and AMRAP Shuttle Runs
*Tag us and tell us your HS walk distance!(The buy in includes burpees, v-ups, and mountain climbers)...
Did Someone Say Clusters?
-Rest 2 min--Rest 2 min-...
Sunday Rest Day
Sunday, April 19, 2020Happy Birthday Chris B! REST DAY NEWS & UPDATES SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY So, as you may know, we did our first Saturday Zoom (vrtual) yoga class on April 4th and it got bombed! This means, people we didn't want...
SYLB WOD 3
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FriYAY Double Down
Friday, April 17, 2020 HOME-GYM/REBELS EQUIPEMENT METCON "Double Down" For Time: 100 DU, 50 sit ups, 400m run 80 DU, 40 sit ups, 400m run 60 DU, 30 sit ups, 400m run 40 DU, 20 sit ups, 400m run 20 DU, 10 sit ups, 400m run Cash Out 50 Alt single DB devil pres...
Not A Metcon
"Not A Metcon""Not A Metcon"...
Shoulder Burner and 5 RFT
Wednesday, April 15, 2020 HOME-GYM SKILL/SWOD 4 Giant Sets: :30 seconds single arm DB swing (L) :30 seconds single arm OH hold (L) :30 seconds single arm DB swing (R) :30 seconds single arm OH hold (R) Rest as needed between rounds METCON 5 Rounds For Time...
Headstands and a Triplet
Tuesday, April 14, 2020Happy Birthday Keith F! HOME-GYM SKILL/SWOD Headstand practice a. Frog stance b. Knees to elbows c. Headstand hold 5 Rounds Tempo push ups 8 Reps temp 5-3-x-0 Alt each set with 8 alternating pistols METCON For time: 21-18-15-12...
Sunday Rest Day
We love seeing all of our athletes out training!! Don't forget to tag us on Instagram and Facebook @crossfitrebels and use #remoterebels so we can see all the FUN you're having!...
CF HQ FUNDRAISER WOD 2
We love seeing all of our athletes out training!! Don't forget to tag us on Instagram and Facebook @crossfitrebels and use #remoterebels so we can see all the FUN you're having!...
“KALSNEW” and Pace Run
Friday, April 10, 2020Happy Birthday Erin M. and Sienna!1. HOME GYM/REBEL EQUIPMENT "KALSNEW" For Time: 100x Alternating Single DB Clean & Jerk EMOM: 5 Burpee over DB 1. NO EQUIPMENT "KALSNEW" For Time: 100x Odd-Object Ground to Shoulder EMOM: 5 Burpee o...
Grunt Work
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Three 5 Minute AMRAPS
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Front Squats and Annie+
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CROSSFIT HERO \”BERT\”
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Sunday Rest Day
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CF HQ FUNDRAISER WOD 1
Saturday, April 4th, 2020 HOME-GYM / REBEL EQUIPMENT METCON 10 min AMRPAP 10x squat 9x DB Snatch, right 10x pushup (more pushups!) 9x DB Snatch, left RX Load 50/35 ALTERNATE LOAD - what you have and can do Find the workout HERE Register to compete HERE Worko...
HS PRACTICE AND “MARY-ISH”
Friday, April 3rd, 2020 HOME-GYM/REBEL EQUIP./NO EQUIP. SKILL/SWOD HANDSTAND WALK 15Mins to Practice: -Obstacle Course -Distance -Switch Kicks -HS Holds WE WANT PICTURES OF YOU PRACTICING! POST TO SOCIAL MEDIA #REMOTEREBELS METCON "Mary-ish" 20Min AMRAP...
10 x 100m SPRINT!
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“Gravity” (Reverse burpees are hard! Do them!)
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“Surfer on Acid”
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“Elizabish”
Monday, March 30th, 2020 HOME-GYM SKILL/SWOD 5 Sets: Build to a Heavy 5 Thrusters Alt each set with 8 T2B METCON "Elizabish" For Time: 42-30-18 Dumbbell Power Clean (Alternating) 21-15-9 Single Arm Dumbbell Pushup (Alternating) REBEL EQUIPMENT SKILL/SWO...
SUNDAY, REST DAY
Sunday, March 29th, 2020Happy Birthday Eileen! Rest Day! NEWS & UPDATES @crossfitaffiliates are singularly and perpetually committed to the health and well-being of their members, and are leaders in the fight against disease. In that regard, these chal...
SATURDAY TEAM OR INDIVIDUAL WOD
Saturday, March 28th, 2020 Team or Individual WOD “RILEY” For Time: 1.5 mile run 150 burpees 1.5 mile run Progressions: 1 mile 1/2 mile 100 burpees 75 burpees 50 burpees...
Fight Gone Bad Style
History of International Whisk(e)y Day...
CFHQ and Nicole-ish
Thursday, March 26, 2020https://youtu.be/FvKICwii2cE HOME-GYM SKILL/SWOD 2 Rounds CFHQ Pull up Push up Sit up Squat Dip Hip extension METCON "Nicole-ish" 5 Rounds for Reps 400m Run ME Strict Pull up Rest as needed between rounds REBEL EQUIPMENT SKILL/S...
TABATA and a Little Painstorm
It's been so awesome seeing all of your videos and pictures of your workouts at home and in the park! Please keep posting...it NEVER gets old! We want to see your workouts, your skill work, and how you're getting the whole family involved. We want to see how...
OHS and Mashed Potatoes
20' cap/AMRAP20' cap/AMRAP...
THEO’S WOD
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WHAT ARE WE GOING TO DO TODAY?
Then Oscar & Jess got married!Then Haylee and Chris got married!...
SATURDAY HOME WOD
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“Filthy Fifty”
Cap: 35Min...
REST DAY or… AT-HOME- “LYNNE”
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OUR FIRST AT-HOME WOD!!
Wednesday, March 18th, 2020 Work Out of the Day REMINDER: CROSSFIT REBELS IS CLOSED FOR WORKING OUT DUE TO COVID19. YOU MAY COME IN TODAY TO SIGN OUT ONE PIECE OF EQUIPMENT FOR WODS AT HOME. HOME GYM METCON (AKA you have an at-home gym) For Time:...
2Mile Retest!
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“CINDY XXX”
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SUNDAY REST DAY
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OPEN GYM AND TEAM WOD
Saturday, March 14th, 2020 COVID19 UPDATE Rebels responding to COVID19 Please read the link above, addressing our community and COVID19. We are taking the prevention of the spread of this virus seriously and want you to know our plan! Happy Birthday Steve...
MURPH CONDITIONING!!
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OPEN GYM OR…
----OR-----Friendly reminder about Open Gym:...
HBBS & PINBALL…ISH
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A LITTLE FORTITUDE
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1RM SNATCH & AMANDA
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OPEN GYM & TEAM WOD
DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?If you have Humana as a health insurance provider you may be able to get credit for training at Rebels. We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on...
1RM C&J & 9 LIVES
Rest 1:30 Between SetsRest 1:30 Between Sets...
OPEN GYM OR…
Thursday, March 5th, 2020Happy Birthday Cassie and Colin! Work Out of the Day OPEN GYM OR... 1. 4RNFT: 400m Run 200m Farmers Carry (50/35 Dumbbells) 2. 10 Min of Solid Handstand Walk practice RX+ REST DAY CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TOD...
CHEATERS PARADISE
Rest as Needed Between Sets...
FS & HELEN
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SUNDAY REST DAY
Cap: 15MinOPEN GYM OR......
Bring A Friend WOD
Saturday, February 29, 2020 8:00 Open Gym 9:00 Bring A Friend WOD NEWS & UPDATES Rebel Ladies...Did you know we are all connected on the Rebel Girls facebook page!!?? Check it out, it's just the ladies of CrossFit Rebels hanging out! Occasionally we...
TGIF WITH FLIGHT SIM AND 5K
Body Armor...
OPEN GYM OR…
OPEN GYM OR......
JACKIE THEN GIANT SETS
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RETEST OPEN WORKOUT 20.1
Rebel Runners - Every Sunday at 8am, for years now, starting with a rag-tag sleepy crew, a group of Rebels started meeting at downtown Safety Harbor Spa to run, jog, walk....and socialize. Call it active rest day. The kind of running...about 60-70% of max h...
FIGHT GONE BAD
Back SquatRest 2 Minutes Between Sets...
All the Rest
OPEN GYM OR......
Open Gym and Team WOD
Saturday, February 22, 2020Happy Birthday Moo! 8:00 Open Gym and Yoga 9:00 Team WOD CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY PLEASE be aware of their need for the west rig and ask a coach before setting up in that area. Many thanks from the CrossF...
It’s That Time Again…Fran
On Thursday night, March 12th, we'll know what the WODs are. We'll choose three of the four WODs and will do one Friday night and two on Saturday. You won't know what the workout are until the day prior. You'll have two choices: RX or Scaled. We will use the...
Open Gym or Grunt Work/Health Challenge #1
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DL and Dead Sea-ish
Build to a heavy 15x DeadliftYou will only be allowed a max of 10x 2Min AMRAPs. ...
Bring Your Running Shoes
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1RM FS and Karen
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Sunday Rest Day
You will only be allowed a max of 10x 2Min AMRAPs. OPEN GYM OR......
Open Gym, Team WOD, & Battle of the Sexes
DO YOU HAVE HUMANA AS A HEALTH INSURANCE PROVIDER?If you have Humana as a health insurance provider you may be able to get credit for training at Rebels. We are a participating gym for the Humana Go365 Program. Ask a Head/Lead Coach if you have questions on...
The Upset and Paw Patrol
On Thursday night, March 12th, we'll know what the WODs are. We'll choose three of the four WODs and will do one Friday night and two on Saturday. You won't know what the workout are until the day prior. You'll have two choices: RX or Scaled. We will use the...
Open Gym or…
Thursday, February 13, 2020 Open Gym or... 3 Rounds NFT: 50' DB OHWL right (50/35) 50' DB OHWL left (50/35) 10 Strict pull up 5 Strict dip 4 Alt TGU 25' HS walk 2 Rounds at A Steady Pace 750m row 400m run 100 DU RX+ REST DAY CROSSFIT KIDS IS IN SESSION...
All the AMRAPS
UPCOMING & IMPORTANT DATES AND EVENTS...
Grace and EMOMs
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Beetlejuice, Beetlejuice, Beetlejuice
*Percentages of your 5RM Back Squat**Score is your slowest round....
SUNDAY IS FOR RESTING
OPEN GYM OR......
Open Gym or Grunt Work
THURSDAY, FEBRUARY 6th, 2020 OPEN GYM OR... Work Out of the Day SKILL/SWOD "GRUNT WORK" 3-5Rds NFT: 7x Double DB Turkish Situp :20Sec Supinated Dead Hang 7x Seated Box Jump (AHAP) 50ft DB Bear Crawl 50ft Backward DB Bear Crawl 50ft Single DB OH WL 50ft Singl...
Opening Day
De-Load WeekWHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
It’s Coach Sam’s Birthday!
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Sunday Rest Day
OPEN GYM OR...UPCOMING & IMPORTANT DATES AND EVENTS...
Coach Nic’s Team WOD
Come out and support all of our athletes competing in the CF ABF New Years Revolution Competition!!! Good luck to Kat and AJ, Wife and Beebs, Sam and Ed, Kimmy and Brandon, Terry and Jamie, Crum and Leigh, Meg S and Gym Dad!...
1/2 Angie and A Whole Lot More
Lilla Nick H Joel...
Open Gym or Grunt Work
Thursday, January 30, 2020Happy Birthday Nicole W and Paul II! Work Out of the Day Open Gym Or... Grunt Work 40 Min AMRAP (but not really because it's not scored) 400m sandbag run 10 weighted pull ups 8 weighted dips 100' KB bear crawl (55/35) 15 GHD sit up...
DL Stamina and the Wave
Wednesday, January 29, 2020 Work Out of the Day SKILL/SWOD DL Stamina 3-6-9-12-15 UB DL @ 60% 1RM Comp to 7/31/19 Test ME set SHSPU with set of 3 DL. Alt each DL set with 30% ME SHSPU METCON "The Wave" 20 Dbl DB HPC&J (50/35) 40 DB deficit pushup 60 DU 4...
Mamba & Gigi
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COACH TIFFANY’S TEAM WOD
Rebel Leaderboard...
CROSSFIT BEAR COMPLEX
"CrossFit Bear Complex"This will be a "different Bear". In the past we've ALWAYS done a strict Bear Complex where you could not merge movements. While it makes the WOD harder, if you were able to merge movement you could most likely go a little heavier...but w...
Open Gym or Another Time Trial-ish
Rebel Leaderboard...
Rogue Invitational Online Qualifier WOD #3
SPB - you are retesting you 1RM HPC here. ...
GYMNASTICS STRENGTH AND 1 RFT
**SBP peeps: during the first round you are retesting your gymnastics from the Strength Program. In the first section you'll test 1 set of ME SHSPU. Inthe second sectoin you'll test one ME set of Chin Ups, and in the third section you'll test 1 ME set of dips....
SUNDAY REST DAY
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2020 Health and Diet Challenge
More information to come!The 2020 Health and Diet Challenge at Rebels will start on Monday, February 17th. Beginning after the roses, candy, and champagne of Valentine's Day and ending before the beer and corned beef of St. Patrick's Day...and right before Flo...
SATURDAY OPEN GYM, YOGA AND TEAM WOD
Saturday, January 18, 2020Happy Birthday Jeff A! SATURDAY AT REBELS 8:00 OPEN GYM & YOGA 9:00 COACH PAUL'S TEAM WOD BEST WISHES TO CJ AND COACH HAYLEE AS THEY ARE GETTING MARRIED TODAY! NEWS & UPDATES Every year we pit the women of Rebels against th...
Run like a T-Rex
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Not For Time Linda
Lilla Nick H Joel...
Let’s get those legs firing!
Rebel Leaderboard...
Choose where you start!
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Yoga, Open Gym & Coach Jaida’s Bring a Friend Team WOD
Lilla Nick H Joel...
WEEKEND AT BERNIES
*Weekend at Bernies aptly named because of the way everyone will look midway through the pushups, tryin to run the 100M!...
OPEN GYM, PRESSING OR “FORTITUDE”
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WATER WEIGHT
Rebel Leaderboard...
GYMNASTICS FOUNDATIONS AND “ANNIE”
Lilla Nick H Joel...
OPEN GYM/YOGA AND COACH NIC’S TEAM WOD
We don't publicize this often, but several of you have asked about it so here are the details for all to see:For the last 8 years if we can help someone train who can't afford it or if someone has been training and falls on hard times, we have ways to keep the...
“POWER MOVE”
Lilla Nick H Joel...
OPEN GYM OR… GRUNT WORK
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HAPPY NEW YEAR
Rebel Leaderboard...
A LITTLE “2020” TO BRING IN THE NEW YEAR
Tuesday, December 31st, 2019Happy Birthday Rob Bauer! "2020" 20 Rounds for Time: 5x T2B 3x HC&J 135/95 1x FS 135/95 RX+ Ring Muscle-Up Conditioning For Time: 20% Unbroken Ring Ms-ups 35% Unbroken Ring Ms-ups 50% Unbroken Ring Ms-ups 200 Double Unders 50%...
3 x 12 Min Segments
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REST DAY is the BEST DAY
SUNDAY, DECEMBER 29TH, 2019 EVERYBODY REST!! You get some rest, you get some rest and you get some rest!THIS WEEK AT A GLANCE MONDAY A.Tempo Front Squat 7 x 1 Tempo: (10-0-X-1) Start at 55% and climb. From the Rack. B. Push Press 4 Sets of 6...
COACH SAM/ED’S TEAM WOD
Rebel Leaderboard...
OPEN GYM OR POST-CHRISTMAS FITNESS
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MERRY CHRISTMAS
Rebel Leaderboard...
“12 DAYS OF CHRISTMAS”
Rebel Leaderboard...
“LEAD FOOT”
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Coach Jaida’s Team WOD
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
10RM PP the “Little Dipper”
10RM Push press...
Open Drills or Skill Work
Rebel Leaderboard...
“Nasty Girls”
Rebel Leaderboard...
Gymnastics Practice then Run and Jump
Rebel Leaderboard...
FS/BS then 2 RFT
METCONMETCON...
REST DAYS ARE DESERVED
METCONMETCON...
COACH PAUL’S TEAM WOD
Saturday, December 14th, 2019 8am OPEN GYM or YOGA 9am COACH PAUL'S TEAM WOD NEWS & UPDATES WE RUN ON A PUBLIC STREET This is Joel. Joel enjoys long weighted runs on the side of the road. Be like Joel. Here at Rebels we have a decent run set up. We can...
OPEN GYM OR GRUNT WORK
Rebel Leaderboard...
“Wait, What’s Next?!”
Rebel Leaderboard...
Gym Conditioning and 3RFT
METCONUPCOMING & IMPORTANT DATES AND EVENTS...
FS/BS then AMRAP!
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COACH NIC’S TEAM WOD
Rebel Leaderboard...
EVERY 3MIN CARDIO HEAVEN
UPCOMING & IMPORTANT DATES AND EVENTS...
OPEN GYM OR ACCESSORY
Thursday, December 5th, 2019Happy Birthday Jenn Walker & Jess Henry! Work Out of the Day Open Gym Or... I. PR 10 x 2 @ 90% of 1RM -rest 90 seconds between sets- II. 3 rounds NFT 6 x lateral box step up (ea. side) :20 hollow hold (supine) 7 x DB floor press...
ENTER, MACHO MAN
Wednesday, December 4th, 2019Happy Birthday Lil Steve Lecroy! Work Out of the Day I. SKILL/SWOD 6 Rounds alternating (BS/FS) *Session 2/4 3 x FS @ 63% of 3RM or 1RM 6 x BS @ 54% of 3RM or 1RM II. METCON 12' AMRAP 3 rounds Macho Man* 135/95 15 x T2B *Macho...
SN SKILL AND RUNNING RANDY
Rebel Leaderboard...
MOVE FOR QUALITY MONDAY
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FS/BS CYCLE BEGINS! THEN “ELIZABETH”
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HAPPY THANKSGIVING! (CLOSED)
Thursday, November 27th, 2019 Work Out of the Day We are closed, giving thanks & spending the day with our families and friends. Good luck to all participating in the Turkey Trot today! Gotta earn that turkey ;)YESTERDAY'S LEADERBOARD CROSSFIT KIDS There w...
OHS & “DOUBLE JOINTED”
Rebel Leaderboard...
PUTTING YOUR GYMNASTICS TO THE TEST
Tuesday, November 26th, 2019 REMINDER: WE ARE OPEN FOR THE 6AM, 7AM, 8AM AND 9AM CLASSES ONLY TOMORROW! Work Out of the Day SKILL/SWOD I. SWOD *ME Strict HSPU- Body starts and finishes extended, start/finish with hands on wall. *ME Strict pullup- Toes sta...
CROSSFIT TOTAL
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OLYMPIC TOTAL
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OPEN GYM OR CONDITIONING
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
3RM BS + AMRAP
BS 3RM (new video)UPCOMING & IMPORTANT DATES AND EVENTS...
5K & Accessory. Show up even though you don’t want to!
Scaling posted at the box.OPEN GYM OR......
Open Gym , Yoga & Team WOD
Parking is a bit of a premium during busy classes so this is aimed at directing you on how and where to park without ruffling the neighbors' delicate feathers and preventing your car from being towed😬!DO NOT PART ACROSS THE STREET! YOU WILL BE TOWED! Mega S...
MINI TROT AND AMRAPS
Friday, November 15, 2019Happy Birthday Adrian! And best of luck to our athletes competing in the Clearwater Beach Brawl this Saturday: Gloria Liv Jaida Paul/Crum/CJ Oscar/Matt/Matt (Matt & Matt are friends of Oscar) BNewd/Mete/Jeremy Zach/Max/Rhett (Ma...
OPEN GYM OR…
Rebel Leaderboard...
10! SPRINTS AND CLEANS
Wednesday, November 13, 2019 Work Out of the Day SKILL/SWOD I. Clean pulls 7x2 Then 1RM PC METCON II. For Time: 10! 100m sprint PC @ body weight (sprint 100 then 10 PC, sprint 100 then 9 PC, sprint 100 then 8 PC...) RX+ Same as class WOD NEWS & UPDATES...
PJ, SJ, DL, DU…all the “stuff”!
UPCOMING & IMPORTANT DATES AND EVENTS...
VETERANS’ DAY HERO SCHMALLS
OPEN GYM OR......
All the Rest
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Jaida’s Team WOD
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Open Gym Or…
Rebel Leaderboard...
#Soulcrushwednesday
UPCOMING & IMPORTANT DATES AND EVENTS...
Gymnastics and an AMRAP
Rebel Leaderboard...
21-15-9 Don’t Worry It’s Not Fran
OPEN GYM OR...CrossFit Open workout 20.5...
ALL THE REST
OPEN GYM OR...CrossFit Open workout 20.5...
COACH TIFFS HALLOWEEN WOD
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OPEN GYM OR…
Happy Halloween!!! Costumes encouraged today and for Saturday's Team WOD! Thursday, October 31, 2019 Work Out of the Day Open Gym Or... SKILL/SWOD I. 3-5 Rounds NFT 1 Round Cindy (5 pull up, 10 push up, 15 squat) 15/12 Calorie bike 10 BB OHS (45/35) 15 Abma...
PRACTICE, PRACTICE, PRACTICE AND AN AMRAP
Wednesday, October 30, 2019Happy Birthday Candace ! Work Out of the Day SKILL/SWOD I. For Practice and Consistency 50' HS walk 5 Strict pull up (DB weighted) 50' Single DB OH WL (50/35) 5 BMU METCON II. 20' AMRAP 70 WB (20/14) 400m run 30 DB SN (50/35) 15 BM...
Squats and BlooDThirsty
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Open Gym Or…
Rebel Leaderboard...
It’s The Beep Test’s Sister Chelsea!
Because we have a CrossFit Kids Program, we have a special room they "hang out in" until their coach comes to get them for their class and then releases them back into the room for their parents to pick them up. We are lucky enough to have this secure and ai...
Deadlifts and Childs Play
Also, if you'd like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE. Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 Rebels on Paleo - Rebe...
Squats and an AMRAP
OPEN GYM OR...20.3...
Coach Paul’s Team WOD
We don't publicize this often, but several of you have asked about it so here are the details for all to see:For the last 8 years if we can help someone train who can't afford it or if someone has been training and falls on hard times, we have ways to keep the...
Open Gym Or…
Thursday, October 17, 2019 OPEN GYM OR... SKILL/SWOD II. Push Press 5x3 Alt with 10 KBS (or practice a movement you need to work on!) METCON I. 20 Minute EMOM (4 Rounds) Min 1: 5 Pausing OHS (50% 1RM) Min 2: 50 Second row Min 3: 5 T2B + 10 single DBHC+JK (5...
AMRAP and Conditioning
Welcome to a sport where typically our neighbors who don't CrossFit: 1) don't understand what the heck we're doing, 2) think we're weird, and 3) feel like we're IN THEIR WAY all the time. It's the nature of the CrossFit-gym-beast.Parking is a bit of a premium...
5 Minute Rounds
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
SUNDAY FUNDAY
OPEN GYM OR...20.2...
COACH NIC’S TEAM WOD
UPCOMING & IMPORTANT DATES AND EVENTS...
OPEN GYM OR…
Friendly reminder about Open Gym: Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...
MASTER SPLINTER
We'll admit that it's starting to become painful watching some of you warm up...and we mean that with the greatest of respect and the most love!Some helpful hints for those of you who arrive 15 mins prior to class to "warm up":...
1:30 ROUNDS
Here at Rebels’ we use a schedule book vs. an online version or app. While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out. Someone mentioned that they had tried to...
CROSSFIT TRI
OPEN GYM OR...Wondering if "you're good enough"? Come on guys...we'd never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our "sport" as a dual benefit: fitness style + sport. This way, it...
BARBELLS FOR BOOBS
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Clean & Jerk then 10Min AMRAP
Friday, October 4th, 2019Happy Birthday Thomas M! Work Out of the Day SKILL/SWOD I. SWOD Clean and Jerk 20 Minutes to build to a heavy Single METCON II. AMRAP 10 Min: 50 Lateral Burpee Over Bar 100 DU 30 Squat Clean Thruster 115/80 Time Permitting: 3Rounds...
Open Gym or…
Friendly reminder about Open Gym: Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...
Strict HSPU and Pullups then Chipper
We'll admit that it's starting to become painful watching some of you warm up...and we mean that with the greatest of respect and the most love!Some helpful hints for those of you who arrive 15 mins prior to class to "warm up":...
Double Unders and Bar Muscle Ups
CONGRATULATIONS to Coaches Tiffany and Jaida who have both attended the USA Weightlifting course and passed the exam - they are both now USAW Sports Performance Coaches. They join so many of your other coaches here at Rebels with this certification and continu...
Coach Sam and Ed’s Team WOD
Also, if you'd like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE. Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 Rebels on Paleo - Rebe...
OPEN GYM OR SWOLE-SESH AND CARDIO
Thursday, September 26th, 2019 Happy Birthday Swigs! Don't forget to practice your skills today! Like these Butterfly Pullups Sammy worked so hard to get! OPEN GYM OR... Work Out of the Day SKILL/SWOD 1. Snatch 2 @ 65% 2 @ 70% 2 @ 75% 1-1-1 Build to a heavy...
Run, Jump, Cindy-ish
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
“Hurry Up and Weight”
Tuesday, September 24th, 2019Don't forget to sign up for Barbells for Boobs. We are hosting an awesome version of Helen meets Grace on Oct. 5th. Sign up is in the schedule book! Work Out of the Day SKILL/SWOD 1. For Completion 30x Strict HSPU Rest 2 Min 30x...
FRAN! Oh wait… that’s not Fran
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Hank the Tank says REST
OPEN GYM OR...WHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
OPEN GYM, TEAM WOD & SPECIAL YOGA!
Saturday, September 21, 2019Happy Birthday Josh R and Coach Leigh! Coach Paul's Saturday! 8am– Open Gym 9am– Coach PAUL'S TEAM WOD 10:30– Coach Tiff's Rebels Fundraiser Yoga Class ($10 rebels/$15 BAF) (BYOB!!!) NEWS & UPDATES BEYOND THE WHITEBOARD...
EVERYONE LOVES THE OPEN TEST!
Wondering if "you're good enough"? Come on guys...we'd never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our "sport" as a dual benefit: fitness style + sport. This way, it accomplishes...
OPEN GYM or GYMNASTICS & CORE
Thursday, September 19, 2019Happy Birthday Wade M! Work Out of the Day OPEN GYM OR...SKILL/SWODI. SWOD For Completion 30 Strict HSPU Rest 2 min 30 Kipping HSPU Cap: 30' Midline strength NFT 35 GHD sit ups 35 Hip extension 20 GHD sit ups 20 Hip extension 3...
OH MY POSTERIOR CHAIN!
Wednesday, September 18, 2019 Work Out of the Day SKILL/SWOD I. SWOD Snatch primer 3 Rounds 3 OHS + 1 HSq Sn + 1 Sq Sn ~40% 1RM Complex Low HSq Sn (below knee) + Sq Sn 3x2 2x2 (increase %) 2x2 (increase %) METCON II. 3 RFT 60 DU 10 SDL HP (135/95) 10 P...
#allthemovements
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Who Doesn’t Love Power Cleans?
OPEN GYM OR......
SUNDAY IS FOR FOOTBALL
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COACH JAIDA’S BRING-A-FRIEND TEAM WOD
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10K Run!! Don’t skip it, RUN IT!
Wondering if "you're good enough"? Come on guys...we'd never steer you wrong. The Open is THE PINNACLE of experiencing CrossFit. We hope that you see how we all (your coaches) see our "sport" as a dual benefit: fitness style + sport. This way, it accomplishes...
OPEN GYM OR… SWOLE SESH!
Friendly reminder about Open Gym: Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your...
3 x 5Min AMRAPS
-5 minute rest--5 minute rest-...
Cindy-Run-Snatch
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REST DAY AT LAST!!!
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COACH NIC’S TEAM WOD
Saturday, September 7th, 2019Coach Nic's Saturday! 7am- Open Gym, No yoga 8am- Coach Nic's team WOD Gym closed early for USAW Seminar! NEWS & UPDATES THIS YEAR'S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019 Rebel...
GYMNASTY FRIDAY
UPCOMING & IMPORTANT DATES AND EVENTS...
OPEN GYM OR….
OPEN GYM OR...Friendly reminder about Open Gym: ...
4-MINUTES IS 4-EVER
THE NEXT BRING A FRIEND WOD IS SATURDAY, SEPTEMBER 14th...
SLAY-bor Day
OPEN GYM OR......
REST, YOU DESERVE IT!
OPEN GYM OR......
TIFF’S TEAM WOD
THIS YEAR'S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019...
OPEN GYM OR SQUATS AND ROWS
OPEN GYM OR...WHERE YOU CAN FIND COACH TIFFANY WHEN SHE'S NOT AT THE BOX...
90 SECONDS IN HEAVEN
Wednesday, August 28th, 2019Happy Birthday, Greg H. and Laura S. Work Out of the Day SKILL/SWOD 5 Rds NFT: 1:00 DU 8-10 Strict HSPU METCON 6 Rounds for Reps: 90" 20/18 calorie row 90" 5 DBL DB(50/35) burpee box step up (24/20)+ ME DB thrusters 90" rest RX+...
#HWPO (Hard Work Pays Off)
Barbell: 78% of 3-Rep Max Back SquatRepeat. Aim to beat last score....
Early Open Gym/Team WOD, then CF Games InHouse Competition Fundraiser Event!
Happy Birthday, Juancho! 7am Open Gym 8am Team WOD 9am CF Games In House Fundraiser Competition! DETAILS: NEWS & UPDATES BATTLE OF THE SEXES IS COMING! Saturday, February 16th from 9am to “around” 2pm This is an event for EVERYONE! There will be game...
PRESS & SPRINT
UPCOMING & IMPORTANT DATES AND EVENTS...
OPEN GYM OR WOD
Friendly reminder about Open Gym: Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...
It’s All About The Posterior Chain
UPCOMING & IMPORTANT DATES AND EVENTS...
A whole lotta squat cleans
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Heavy Metcon
WORKOUT OF THE DAY (WOD) SKILL/SWOD II. SKILL 10 min to establish max distance handstand walk Scaling will be posted at box...getting you UPSIDE DOWN! 10 min to establish max height box jump METCON I. Heavy Metcon 3 RFT: 400M Run 12x DB Snatch 70/50, al...
In-House Fundraiser Competition w/ “2019 CF Games WODs”
SATURDAY, AUGUST 24th 9:00 am - ~ 3:00 pm WHY WE'RE DOING THIS We had planned, mid year, to purchase some new equipment - 4 more bikes, etc. We had a budget... But mid year we (all of us...all 20 of your coaches) we started having discussions about flow,...
Open Gym or Grunt Work
Friendly reminder about Open Gym:Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thing....
Power Snatch and AMRAP
Divisions:...
Front Squats and AMRAPS
Here at Rebels’ we use a schedule book vs. an online version or app. While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we've tested out. Someone mentioned that they had tried to...
RECOVER TODAY
SKILL/SWODFront squat: Building to heavy, pause 2" at bottom...
BRING A FRIEND
Welcome to a sport where typically our neighbors who don't CrossFit: 1) don't understand what the heck we're doing, 2) think we're weird, and 3) feel like we're IN THEIR WAY all the time. It's the nature of the CrossFit-gym-beast.Parking is a bit of a premium...
Time To Test That Thruster and T2B Capacity
Happy Birthday Bob #1 and Chris W! Work Out of the Day SKILL/SWOD OTM x 10 SQ CL ThrusterMETCON 8' AMRAP 3-6-9-12... Thruster 95/65 T2B RX+ *** Deload Week *** Conditioning "Cool Whip" 3 Rounds: 21/15 Cal Row 75 Double Unders Directly Into... 3 Rounds: 20 D...
OPEN GYM OR STRENGTH AND ACCESSORY
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Every 4 Minutes
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20 of this, 20 of that
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Muscle Ups and Cardio
We don't publicize this often, but several of you have asked about it so here are the details for all to see:For the last 8 years if we can help someone train who can't afford it or if someone has been training and falls on hard times, we have ways to keep the...
Coach Nic’s Team WOD
Rebel Leaderboard...
OPEN GYM or…
(OPEN GYM OR...)Divisions:...
Did Someone Say Shoulder-Day?
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Front Squats & “Scar Face”
Meet Junior (Jose, Jr.). Junior is Coach Nic's Assistant Kids Coach. He grew up in the CF Kids program...mom, dad, little brother and little sister all CrossFit! As a 16-year-old Junior has responsibilities with Coach Nic to help guide the CF Kids and CF Pre-T...
Annie Sandwich
TuesdayWednesday...
Best Day… I Mean REST DAY
TuesdayWednesday...
OPEN GYM and Coach Sam’s Team WOD
Also, if you'd like to sport some official Rebel Runner apparels exclusive to our group, you can purchase a shirt like this from Whatevs Apparel HERE. Congratulations Matt Mitchell for filling a serious void in our operations! 🙂 ...
Shoulders Like Boulders
THE NEXT BRING A FRIEND WOD IS SATURDAY, AUGUST 17th...
OPEN GYM OR GLOBO DAY
Friendly reminder about Open Gym: Thursdays Open Gym times are class times. If you want to train, you'll show up at the top of the hour for the class you're scheduled into. It's not a free for all, meaning you can't just show up at half past and do your thin...
#SOULCRUSHWEDNESDAY
Work Out of the Day Happy Birthday David Jordan!I. 10Min AMRAP 19x Wallball 20/14 19x Cal R0w II. 10 Min AMRAP 70x DU 35x Abmat Situps III. 10 Min AMRAP 30x KBS 70/53 10x Single KB OH Lunge Step 70/53 *Single arm but alternating legs. Step forward lunge s...
Pullups then Heavy Cleans
Work Out of the Day SKILL/SWOD I. SWOD Pullup Capacity Wk 3/4 EMOM x 10 minutes 10x C2B Pullup METCON II. Every 2:30 x 8Rds (20min) 10 x Lat. Burpee over Bar + 1x Clean (Power or Squat) *Bar must increase in weight each round (5lbs or more) **Score is hea...
Beetlejuice & Belly Flop
Happy Birthday KC! Work Out of the Day SKILL/SWOD METCON "BELLY FLOP" 20' AMRAP 1000M Run 10x Burpee 800M Run 18x Burpee 400M Run 24x Burpee 200M Run ME Burpee in remaining time "BEETLEJUICE" 4 rds for reps :45 work / :15 transition 1) Bike 2) Burpee 3) Ro...
OPEN GYM or UNILATERAL DB WOD
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SOUL CRUSH WEDNESDAY
Happy Birthday Faith F., Jan B, Lauren G! Work Out of the Day SKILL/SWOD 1RM HPC METCON For Time: 100/75 Cal Row 7Min AMRAP 6x Pullup 5x Burpee 4x HPC 115/75 3x Thr 115/75 RX+ SKILL/SWOD Pausing Front Squat 5 Sets of 2 3s pause in the bottom of each...
DEADLIFTS & CONDITIONING
Happy Birthday KJ Work Out of the Day SKILL/SWOD Deadlift 7-5-3-1 *Use the heaviest weight for each set. METCON EMOM 10′: ODD: 30x DU EVEN: 7x DL 225/155 + Max Effort Wallballs 20/14 RX+ SKILL/SWOD Strict Handstand Pushups 10 Sets for Time: 30% of Ma...
12-2 Core to Extremity Conditioning
Happy Birthday, Bill M and Joe P! Work Out of the Day SKILL/SWOD I. SWOD EMOM x 10 minutes 10x Thruster 95/65 METCON II. 12.2 10′ AMRAP 30x Sn 75/45 (power or full) 30x Sn 135/75 30x Sn 165/100 RX+ METCON “Sea Legs” In a 15 Minute Window: 2 Round...