Tuesday, December 10th, 2019
Work Out of the Day
200′ Single Arm Overhead Carry (Change Every 50′)
First of two iterations, with the second being a week from today.
Build to a 10RM
This will be used as a benchmark for the cycle.
Push Jerks (135/95/65)
Lateral Barbell Burpees
3 Giant Sets:
5 Dbl KB Hang Cleans
100 M Dbl KB Front Rack Carry
20/15 Calorie Row or Bike
30 Banded Pull-Aparts
Rest 2 Minutes Between Sets.
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 CrossFit Kids Classes!
NEWS & UPDATES
CrossFit Rebels Raffle Tickets?!?!
Hurry up and get your raffle tickets before December 13th. We have a gift basket with over $300 worth of goodies inside.
Only $5 per ticket and there is no limit to how many you can buy.
But what’s in the basket??
-2 Whatevs Apparel T-Shirts
-3 Bottles of booze
-1 Hour Massage
And 1 month free CrossFit Rebels Membership!!
There are also some extra little goodies in there.
The drawing for the winner will be Friday, December 13th so hurry up and get your tickets for your chance to win this awesome basket!!
Cash or Venmo only
Movember Mustache Winner is….
Each November male athletes in our gym donate money to be a part of a mustache challenge. The challenge is who can last the whole month with a mustache. The man who lasts the longest wins half the pot and the other half goes to the Movember Foundation. The Movember Foundation raises awareness for the top-three killers of men, prostate cancer, testicular cancer and suicide (men’s depression.)
By raising awareness we can promote getting checked out by a doctor and stopping these cancers in advance. We can also encourage talking to someone about your depression and seeking further help.
Since most CrossFitters are competitive in nature, almost all these guys make it the whole month without shaving their mustaches. So on the last day of November we ask them to send in a photo of only their mouth and mustache. We black and white the pictures to help make it a little more anonymous. The athletes who attend the holiday party will see the pictures and vote on which is their favorite. It could be their favorite based on style, attractiveness, hideousness, or even most pathetic.
This year it was the closest competition yet. Sean Jones had the second most votes (probably for the most handsome of all the mustaches) but Ryan Pasco got him by a hair… Get it?
Anyhow, Ryan, being the great guy that he is, decided to donate his winnings. So if you see him congratulate him on a month well spent in the favor of men’s health.
And thank you again to all who competed this year!
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!