Wednesday, March 11th, 2020
Work Out of the Day
High Bar Back Squat
3 x 1-and-1/4 HBBS
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row
5 Sets (10 Mins Total):
:30 Sec Ring Body Saw
:30 Sec Rest
:30 Sec Hip Extension Hold
:30 Seconds Rest
NEWS & UPDATES
YOUR REBELS’ COACHING TEAM HAS SOME CLOUT!
Coming to you from Head Coach and General Manager, Paul, and Head Coaches Ed and Sam. As we embark on year 10 at CrossFit Rebels, we feel it’s time to do some bragging! We never brag about our size because regardless of our membership, we always maintain that small community feel. One of the secrets of our “old school” management! But the three of us think it’s time to boast a bit!
Your coaching team is INVESTED. Invested in you, in CrossFit as a sport, and in getting better as coaches, confidants and “influencers” in your lives. All of us…every singe one:
CROSSFIT PROGRAM COACHES
Paul Nicole Jaida Tiffany Haylee
Leigh Crum Moana Slice Terry
JBone ANewd BNewd Charlie Fields
Kimmy AJ , Ed Sam Kyle Whit
CROSSFIT KIDS & LEGENDS PROGRAM COACHES & ASSISTANT COACHES
Arbie Trish Junior Bill Charmaine
EZ Jenn Tracy Mat H
COACHES ON SABBATICAL! (because we’re flexible with “life”!)
Lilla Nick H Joel Leigh Fields
Over the years, keeping diversity in mind, we have invested a lot in continuing education…sometimes on Rebels’ dollar and sometimes at our own expense for the love of the sport. CrossFit’s programming is rich in diversity, featuring disciplines such as Weightlifting, Powerlifting, Gymnastics, Anaerobic and Aerobic Conditioning, to name a few. We train across broad times and modal domains, meaning we don’t just powerlift, or we don’t just train gymnastics…we train EVERYTHING! And in doing that, to do it right and coach it right, our coaches 1) have to know our athletes, and 2) have to be knowledgeable in the movements and how to break them down and build them up. This takes time, education, practice and experience coaching.
The images below represent JUST SOME of the certifications and experience your coaches have invested in to make you better. And that makes us proud!
How do you capitalize on this? Focus on foundations. It’s one thing to RX the WOD, its another to do it well, efficiently and in a way that makes other athletes stand up and notice that you’re an “excellent athlete”. Going into 2020 and throughout, use the resources you have in your coaches to enhance your training!
YOGA …DO IT!
Yoga Coach Extraordinaire Tiffany Wimmer of Wimtastic Wellness teaches our Yoga Classes. These yoga classes are designed for you. Tiffany knows you’re sore, that after 3 days of CrossFitting your muscles are not at all like a supple leopard. She will never assume you can fold yourself up like a pretzel! Tiff’s yoga classes increase range of motion to improve performance and reduce the risk of injury. They are a great recovery strategy, too! Classes will help you mobilize, increase body awareness, and also learn breath control!
As a part of your membership, you can practice Yoga with Tiffany:
Saturday morning at 8:00 am
These classes are free to all active Rebel Athletes
You may bring a friend to SATURDAY Yoga Class for FREE!
WHERE YOU CAN FIND COACH TIFFANY WHEN SHE’S NOT AT THE BOX
Tiff understands how the CrossFitter’s body moves, don’t be shy and give her classes a try!