“HELEN OR CHRISTINE”

Tuesday, August 18, 2020

Happy Birthday JENN J !

Work Out of the Day

SKILL/SWOD

Inverted Capacity
EMOM
Min 1 – :50 Row/Bike
Min 2- :50 HS Walk
Min 3 – :50 Row/Bike
Min 4: :50 HSPU (2 rounds strict, 1 round kip)

METCON

Level 1 Test: Helen
3 RFT:
400M Run
21x KB Swing 53/35
12x Pull up

Or

Level 2 Test: Christine
3 RFT:
500M Row
12x DL @ BW
21x BJ 20/16

RX+

RX+ will train on a separate track today.

10′ Alternating EMOM of 
Odd: :50 Light Row
Even: :50 HS Walk Practice

OTM x 5 minutes
25x DU
Max String HSPU
directly into…
25x DU
Max Kipping HSPU

“Charlie Brown”
On the 15:00 x 2 rounds
800M Run
60/40 Calorie Bike Erg
40/30 Calorie Row
200M Weighted Run 50/35 (Sandbag/DB)

CROSSFIT KIDS IS IN SESSION 3PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS & UPDATES

THE WATER IS FIXED TO THE FRONT SHOWER BATHROOM!


The Blue Shirts

You know your Rebel coaches wear blue shirts; that’s our “uniform” and we wear them proudly. The blue shirts are a visual for you to know which coaches are on the floor in a coaching capacity. Many of your coaches train during your class times and when this is the case, we change our shirt from the blue coaching uniform.

We always want to be available to you, to answer questions, and to help guide you. For some of us, we have a hard time turning that off during our time be to an athlete training in class along side of you. We recognize we are offering you a service and of course, we want to see you succeed.

Just like you, an hour of training is a form of self-care for us, stress relief, time to chip away at personal goals, and relate to you athlete-to-athlete. This allows us to be the best coaches we can be and provide the best service to you.

Help us, by seeking out a blue shirt when you need help with scaling, have general questions, need to turn in dues, change your credit card, pay for protein, etc. That doesn’t mean we want you to ignore us while we are training with you. Treat us just like any other athlete during the WOD from talking strategy, encouraging words, or maybe even a little trash talking.

 

Crum Competing

UPCOMING
CROSSFIT COMPETITIONS
 

Sat, Sept. 5th
Kilos for Koalas, Clean Ladder
Crossfit Palm Harbor
Price: $35.00
Registration: link here
Facebook page
Think about supporting our friends to the north!

Sept 9-Oct 5, 2020
GULF COAST GAMES
Location: hosted, like the Open, @ CrossFit Rebels
Divisions: Rx, Scaled, Masters 35+
Price: $30
Registration: link here
Facebook page
Other: This competition changed formats to accommodate COVID. Workouts will be released Wednesday so you can practice them on Thursday’s during Open Gym. Friday night after closing, and Saturday morning after the Team WOD we will host judging for these WODs.

 

 

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