Gym Conditioning and 3RFT

Tuesday, December 10th, 2019

Work Out of the Day

On the 0:00 alternate between the following
2x HS Hold, :30 floating (attempt to be freestanding twice for :30)
5x Stict T2B

5:00-10:00 alternate between the following
3x Strict C2B Pull up
3x Strict HSPU

5x inch worm
5x pausing ring row (pause at top, hands to armpits)


3 RFT:
400M Run
10x PC 155/105
400M Run
10x PJ 155/105
Goal: PJ load you can do in 1-2 sets
Cap: 20′


Silverback Primer
3 Sets:
5 Inchworms
200′ Single Arm Overhead Carry (Change Every 50′)
First of two iterations, with the second being a week from today.

Push Press

Build to a 10RM
This will be used as a benchmark for the cycle.


“Little Dipper”
Push Jerks (135/95/65)
Lateral Barbell Burpees

Body Armor

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.


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!


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….

Ryan Pasco!!!

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!


Help your friends and family learn the benefits of CrossFit – bring them!

Saturday, December 14th
8:00am Open Gym & Yoga
9:00am Coach Jaida Team WOD

Saturday, December 21st
8:00am Open Gym and NO Yoga
9:00am Coach Paul’s Team WOD

Tuesday, December 24th (Christmas Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, December 15th (Christmas)
Closed, Enjoy time with family and friends! Merry Christmas!

Thursday, December 26th (Day after Christmas)
Normal class schedule.

Saturday, December 28th
8:00am Open Gym and NO Yoga
9:00am Coach Ed and Sam’s BRING A FRIEND Team WOD

Tuesday, December 31st (New Year’s Eve)
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.

Wednesday, January 1st (New Year’s Day)
Closed, Enjoy time with family and friends! HAPPY NEW YEAR!

Thursday, January 2nd (Day after New Year’s Day)
Normal class schedule.

Rebel Leaderboard

FS/BS then AMRAP!“Wait, What’s Next?!”