Muscle Ups and Cardio

Happy Birthday, Korie K. (AKA Booboo)

Work Out of the Day

SKILL/SWOD

1) Test Max Effort Set Unbroken Ring Muscle Ups
2) 3 Sets:
25 % Ms Up, 8x burpee
20% Ms Up, 8 burpee
15% MS Up, 8 burpee

METCON
For Time:
25/18 Cal bike
50 DU
750m  row
100 DU
1600m run

RX+

SKILL/SWOD

Pausing Push Jerk
For Quality:
3 Sets of 3
Pause for 2s in catch.

 

Push Jerk
Every 2 Minutes x 5 Sets:
3 Push Jerks

 

METCON

Conditioning
“Beef Jerky”
AMRAP 12:
21 KBS
14 KB Rev Lunges **
7 Push Jerks

 

KB= 53/35/25
Bar= 165/115/85

NEWS & UPDATES

THE MEMBERSHIP DONATION FUND AT CROSSFIT REBELS

PURPOSE: HELP MEMBERS WHO FALL ON HARD FINANCIAL TIMES TO CONTINUE TRAINING

We don’t publicize this often, but several of you have asked about it so here are the details for all to see:

For the last 8 years if we can help someone train who can’t afford it or if someone has been training and falls on hard times, we have ways to keep them training. Sometimes it’s work exchange, sometimes the business just “pays their dues” until they’re back on their feet.

When we added the Kids Program and the Legends Program, the need became “more apparent”.  Several of our athletes offered donations to be put toward athletes dues who were in need. And that pattern continues today.

We looked into starting a 501c3 so we could apply for other types of donations (like grants) to help fund those in need, but based on the amount of work involved, we elected not to as that’s not the business we’re in -” running a Not-for-Profit organization trying to raise money for donations”.  Our efforts are better directed toward continuing to grow our expertise in training and nutrition and continue to enhance the health and fitness of our community.

So with all of that history laid out, it’s with that information that we let you all know we have a Donation Fund. We keep the bookkeeping of that separate from other revenues. The fund is built by donations from the box and from its members.  For example, one of the Legends Athletes writes her check every month for $10.00 over and contributes that to the Donation Fund.  It’s always an option. The fund ebbs and flows – as needs arise, we take money from the fund and put it toward dues. A few of our athletes are on permanent hardships – they are long term members of the box and their training is more important to us than losing them. So when we can swing it, we help!

Anyone can donate to the Donation Fund at any time. Just ask Paul, Sam, Ed, Jaida or Nicole.

We hope to hold a few fundraising events this year to build up the fund so it’s always there to help. #family

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive

Monday


SKILL/SWOD

1) Test Max Effort Set Unbroken Ring Muscle Ups
2) 3 Sets:
25 % Ms Up, 8x burpee
20% Ms Up, 8 burpee
15% MS Up, 8 burpee

METCON
For Time:
25/18 Cal bike
50 DU
750m  row
100 DU
1600m run


Tuesday


SKILL/SWOD
1) HSPU Strength
10 minutes to work through:
18 strict HSPU; rest 1 min
16 strict HSPU, rest :45
14 strict HSPU, rest :30
12 strict HSPU, rest :15
10 strict HSPU

METCON
For Time:
20 PSN 115/80
20 Bar facing burpees (BFB)
20 OHS
20 BFB
20 SqSN
15 min cap

Wednesday

SKILL/SWOD
1) OTM x 5
5 TNG PC & J

METCON
2) 5 Rounds on the 4:00
30 squats
20/15 calorie row
7  C & J 135/95

Thursday (OPEN GYM OR…)

1) OTM x5 back squat @ 75%

2) 3 Rounds NFT
10 GHR
20 GHD
20 Hip and back ext
20 BB GM

3) Snatch Work
2×2 @ 70%
2×2 @ 73%
2×2 @ 75%

Friday

SKILL/SWOD
OTM x 10 SQ CL Thruster

METCON
8′ AMRAP
3-6-9-12…
Thruster 95/65
T2B

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!

 

CFR IS HOSTING AN OLYMPIC WEIGHTLIFTING COURSE!

SATURDAY, SEPTEMBER 7TH8:00AM – 5:00PM &
SUNDAY, SEPTEMBER 8TH 8:00AM – 2:00PM

COST: $499.00

Read the full course flyer here: USAW FLYER

This is a course ANYONE can attend. You don’t have to be good at weightlifting or Olympic Lifts to attend this course. It will help you understand them better, perform them better and coach them better, if this is your sport. The instructor is amazing! We’ve had Richard Lansky at our box several times in the past – we are huge proponents of experience and he’s got it!

REGISTER:https://bit.ly/2XixbFG or scan the QR code below

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