Friday, March 13th, 2020


Rebels responding to COVID19
Please read the link above, addressing  our community and COVID19.  We are taking the prevention of the spread of this virus seriously and want you to know our plan!

Work Out of the Day


5 Sets: (Not For Time)
5-10 Strict HSPU
7 Kipping T2B (For technique)
Rest as needed between rounds


**GUYS!  Murph is in about 2 months!  Being very responsible with our programming, we begin to ramp you guys up NOW with higher repetition pull ups, push ups and squats. We don’t partition Murph…I mean we could, but then let’s call it Cindy! NOT A HERO!  Dig into this programming…you have time – condition well, condition smart! Murph is on Memorial Day. 60 minute heats. You need to have completed Murph (not partitioned) in under 60 mintues in order to do it with a vest. (Safety first).

Murph Conditioning
For Time:
800m Run
50 Pullups
100 Pushups
150 Squat
800m Run


Front Squat
7 Sets of 1:
5-Pause Front Squat

Set 1: 50%
Set 2: 55%
Set 3: 60%
Set 4: 65%
Sets 5-7: 65-75%

“4-Wheel Drive”
5 Rounds:

21/15/12 Cal Bike
15 Burpee Box Jumps (24″/20″)
Max 10M Shuttle Runs

Rest 4 Mins Between Rounds



Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we’ve tested out.  Someone mentioned that they had tried to sign into an online class at one of these fitness facilities, but the class had been capped. Oh no, there goes your stress relief sweat session for the day because the computer says ‘nope.’ Many of you look to see who else is training throughout the day and choose to train with your friends. The more common apps won’t let you see who else is signed into a class. There are so many things “not ideal” with the online scheduling options we’ve seen…we just aren’t ready to make that change.

Having a paper schedule book has a few perks, in our eyes.  It allows us to compare the coach to athlete ratio. We’re able to see where we may need to pull another coach on to provide you with the coaching attention you deserve. It’s harder for us to do when 2 coaches are on the 12 athletes we were expecting and 8 more poke their heads in. (Hence, USE the schedule!). We will never turn you away but respecting our schedule is greatly appreciated and courteous to your fellow athletes.

It allows us to program as necessary for YOUR fitness. Maybe your shoulder is tweaked and we’re snatching that day. Well, our coaches want to see your smiling face walk in the front door so we can B-line for you and discuss a modification for that day keeping you happy and healthy.

Another key benefit with a paper book is our classes are never officially ‘capped.’ Therefore, your spot isn’t restricted because Sally put herself on the schedule but may not even be there that day at the time. Voila! *insert happy dance here*

How we schedule/run this part of the business is niftier for us for various reasons we could continue to list, but hopefully, you can see the picture we’re painting. Please understand there is a rhyme to our reasons. Rebels’ likes to kick it old school with a few things and appreciates your support.

-CrossFit Rebels Coaches