Labor Day-We are OPEN!

Happy Labor Day! We are open regular hours today!

Monday, September 7, 2020

1. SKILL/SWOD

Gymnastic Benchmark

Max unbroken strict HSPU
Max unbroken strict pull up
Rest 1 minute
5:00 AMRAP
1 Pausing strict HSPU*
1 Strict pull up
2 Pausing strict HSPU
2 Strict pull up
…adding 1 per round
*1 second pause at top and bottom

2. METCON

“Nancy”

5 RFT:
400m Run
15 OHS 95/65
20 minute cap (change from prior times we’ve done Nancy)

TUESDAY

1. Born To Run

400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 PC (135/95)
200m Run, 15 PC
200m Run 21 PC
20 minute cap

2. 15-12-9

GHD* or abmat sit ups (or combo of the two)
After each set:
5 walk outs (aka inchworms)
:10 superman hold

*Must wipe GHD down after each set

WEDNESDAY

1A. Gymnastic Capacity Option A:

*Must be able to walk 50′ unbroken for option A*
For time:
100 DU
50’ HS walk
80 DU
50’ HS walk
60 DU
50’ HS walk
40 DU
50’ HS walk
20 DU
50’ HS walk
10 minute cap

1B. Gymnastic Capacity Option B:

For practice:
10 minutes to cycle through:
35 DU (or 1:00 practice)
1:00 HS walk practice

2. Treasure Chest

3 RFT:
25 T2B
20 PJ 135/95
15/12 Cal row or bike
20 minute cap

THURSDAY

If you have trained M,T,W…you NEED to take it down today. Tomorrow’s WOD is a long one.

A recommended series of mobility and stretches will be on the board.

OPEN GYM OR…

GLOBO Day

BS 3×7 @ 65% alt with
60% Max UB Pull ups

DL 3×7 @ 65% alt with
20 hollow rocks (2 sets 10)

PSn 5×3 climbing to heavy UB alt with
3×10 Parallette or plate pushups (deficit)

FRIDAY

1. 7 minutes to complete:
10 rounds:
1 Wall walk + 1 wall facing strict HSPU

Or

15 Wall walks

2. Day Dream

For time:
90/70 Calorie Row or 70/50 bike or 1200m run
70 Wall balls 20/14
50 KB swings 55/35
30 Box facing burpee BJO 24/20

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!

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS …STILL TBD.

Saturday, September 12th
8am: Open Gym, Coaches Ed, Moana and Crummy
9am: Team WOD

Saturday, September 19th
8am: Open Gym, Coaches Sam, Moana and Crummy
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

UPCOMING
CROSSFIT COMPETITIONS 

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.

Saturday, November 14
CLEARWATER BEACH BRAWL
Location: CrossFit Westchase Largo
Divisions: Rx, Scaled, Masters 35-44, Masters 45+, Same-sex or Co-Ed
Price: $210/team (increases to $230/team so get on it!)
Registration: link here
Facebook page
Instagram: @clearwaterbeachbrawl
Standards:

RX/Masters 35-44
Ring Mu
Toe to Bar
Double under
Ghd Sit-up
DB snatch 70/50
Wall Ball 30/20
Yoke Carry ~400/280

Intermediate/masters 45+
Chest to Bar Pull Up
Toe to Bar
Double under
Ghd sit-up
Db Snatch 50/35
Wall Ball 20/14
Yoke ~340/220

Scaled
Ring Row
Hanging High Knee Raise
Single unders
Abmat sit-ups
DB snatch 35/20
Wall Ball 14/10
Yoke ~240/180

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

OCTOBER OLYMPIC LIFTING WORKSHOP

In October, Coach Rich Lansky will return to Rebels for an ATHLETE COURSE. To date, he has been the provider for the USA Weightlifting Sport Performance Certification, but this year we bring him DIRECTLY TO YOU!

Learn from the best! He’s trained athletes from high school to Olympic-Level Competitors. With only 10 athletes in the class, social distancing and safety will be a priority.

Sign up soon….limited to the first 10. No exceptions.