MIND ERASER

Friday, July 3, 2020

REMINDER: TOMORROW’S 4TH OF JULY WOD “BULL” IS THE WOD. THERE IS NO OPEN GYM.

You must be on the schedule to train due to social distancing and stations. Text the box if you need to get on.

The 9am heat is full. There is room in the 7:30 at the time of this blog post. Once both are full we’ll open the 10:30.

Work Out of the Day

I. SKILL/SWOD

5 Rounds* (Every 2:00)
1 Low hang power clean (at knee)
1 Push jerk
1 Low hang squat clean
1 Split jerk
*Increasing in load from 65% to no greater than 75%. For speed and technique.

II. METCON

“Mind Eraser”
AMRAP 20’
7 Power clean (135/95)
7 Burpee
200m run

NEWS & UPDATES

REBELS! Happy Pre-4th of July!

Tomorrow’s schedule is as follows.  Bull is a long hard WOD. Scaling will be offered. Teams of “companions” allowed…but we need to get you paired up prior to Saturday as we only have 17 active stations available due to COVID spacing.

Saturday, July 4th – INTRODUCING THE HERO WOD “BULL”
7:30 am: HEAT ONE (17 stations – OK teams of 2 per station – voluntary teams of 2 – same household/work/friends who spend time together/”companions”…)
9:00 am: HEAT TWO (17 stations)
10:30 am (HEAT THREE (17 stations)


LOOKING FOR THINGS TO DO THIS WEEKEND?

No bars are open. What if they shut down the beaches? 😳

Here are a few options!

VISIT THE NEW ST. PETE PIER. Newly opened…and a long time coming.

WATCH FIREWORKS “DRIVE THROUGH STYLE” FROM YOUR CAR! Why not?

 

 

THE STORE

Have you checked out our store lately? We have a TON of delicious, good for you snacks, as well as recovery, pre-WOD and hydration drinks, Progenex protein and other goodies.

Fuel for Fire Pre and Intra Workout packets. $3.00 gets you about 10 grams of protein and 20 grams of carbohydrate with super clean ingredients! Our motto at Rebels. The less artificial, the less chemical, the better your health and performance.

EPIC BARS and STICKS. They are savory, high protein snacks that are packed with the highest quality animal meat available. Each bar is rich in protein, low in sugar, gluten free, grain free, and absent of both soy and dairy. We have a variety of flavors that are dying to be tasted.

 STEVE’S PALEOKRUNCH BARS.


They are gluten-free, grain-free and guilt-free granola with a delicious, lightly sweetened blend of almonds, seeds, coconut, and a touch of honey. We have a variety of delicious flavors to choose from.

 

In the fridge is Kill Cliff “Endure” and Kill Cliff Recovery – both WITHOUT artificial sweeteners. 

 

While marketed as post workout carb, the slow release can benefit you as a pre and intra WOD supplement as well. It provides electrolytes for hydration and useable sugar for training/recovery.

Swing on by the store before or after you WOD and see what we have in stock for you! Instructions on “How to shop” are posted on the fridge and by the front door, or you can ask any coach!