Wednesday, September 4th, 2019
Happy Birthday Chris V!
Work Out of the Day
SKILL/SWOD
METCON
We do this workout in honor of…Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, New Hampshire, died Jan. 10, 2015, in DeLand, Florida, during military parachute training. Marston was assigned to an East Coast-based SEAL Team and served in the Navy for six years.
Marston is survived by his girlfriend, Christine Clark; parents, Bill and Nancy; three siblings, Chris, Jeffrey and Emily; and many other friends and family.
RX+
Snatch Grip Sotts Press
5 Minutes to Build to Moderate Set of 3
Snatch Balance
5 Minutes to Build to Moderate Set of 3
Squat Snatch Stamina
On the Minute x 5:
5 Touch and Go Squat Snatches
Aiming to increase 3-5% from last week, with a single more iteration next week to round out the progression.
Conditioning
“Halftime”
30-20-10:
DB PSn (50/35/30)
Wallballs (20/14/14)
… Directly into:
10-20-30:
Bar-Facing Burpees
Cal Row
Deadlift Stamina
4 Sets:
15 Unbroken DL @ 50% 1RM
50x Unbroken DU
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
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!
NEWS & UPDATES
THIS YEAR’S BARBELLS FOR BOOBS IS GOING TO BE SUPER SPECIAL!!! SAVE THE DATE: OCTOBER 5TH, 2019
UPCOMING CROSSFIT COMPETITIONS
OCTOBER 2019
CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Stay tuned for more information!
OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:
RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male
Beginner Female
OCTOBER 26, 2019
PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE
Test your endurance! Run for a good cause.
REGISTER: http://runsignup.com
NOVEMBER 16, 2019
CLEARWATER BEACH BRAWL (3RD ANNUAL)
Clearwater Beach
$90 individual / $270.00 Same Sex Teams of 3
Info: http://clearwaterbeachbrawl.com
Register: https://www.breezescoring.com/CBB3
Divisions:
INDIVIDUALS:
Scaled
Rx
Elite
TEAMS:
Scaled
Intermediate
Masters
Rx
Rebel Leaderboard
