It’s Only 4 Minutes

Tuesday, September 22, 2020

Pictured above: Val loving those burpees

WORKOUT OF THE DAY

1. SKILL/SWOD

STRICT GYMNASTICS
Ascending ladder for 7:00 1-2-3-4-5…
Dead stop strict HSPU (1 second pause)
Dead stop push up (1 second pause)
Strict pull up

2. METCON

FOUR MINUTES
Start at any station:
A) 4’ AMRAP burpees
1:00 transition
B) 4’ AMRAP bike cals
1:00 transition
C) 4’ AMRAP DU
1:00 transition
D) 4’ AMRAP row cals
1:00 transition
E) 4” AMRAP 100m sprints

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 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 AND UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

BRING A FRIEND WODTHE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, September 19th
8am: Open Gym, Coaches Sam, Moana and Crummy…CF GAMES WODS MASH UP!
9am: Team WOD

Sunday, September 20th
10:00am Doors Open…
11:00am Bend & Brew. Yoga by Tiffany combined with Beer with from our Neighbors, Southern Lights Brewing
$15.00 – tickets in advance

Saturday, September 26th
8am: Open Gym, Coaches Ed, Moana and Crummy
9am: Team WOD

Saturday, October 3rd
8am: Open Gym &  Barbells for Boobs Team WOD Heat 1
9am: Barbells for Boobs Team WOD Heat 2
10am: If needed, B4B Team WOD Heat 3

Saturday, October 10th
8am: Open Gym
9am: Team WOD

 

YOUR REBELS’ COACHING TEAM HAS SOME CLOUT!

Coming to you from Head Coaches Tiffany, 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 single one:

CROSSFIT PROGRAM COACHES

Nicole          Tiffany        Haylee        Crum        Moana
Slice             Terry           JBone          Fields
ANewd        BNewd        Kimmy        AJ               Kyle
Ed                 Sam              Whit          Andy          Kat

CROSSFIT KIDS & LEGENDS PROGRAM COACHES & ASSISTANT COACHES

Nic            Junior           Gabi
Ed             Sam                Trish
Bill         Charmaine
    Tracy
Courtney (CFLO)   

COACHES ON SABBATICAL! (because we’re flexible with “life”!)

Nick H      Joel     Leigh    

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 power lift, 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!

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