“NANCY”
Friday, December 13th, 2019
Happy Birthday Angie B!
Work Out of the Day
RX+
Silverback Primer
3 Rounds:
10 Glute Bridges
:15 Seconds Single Legged Glute Bridge Hold
:30 Seconds Front Rack Hold
:45 Seconds Plank Hold
Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
3 Seconds Down
3 Seconds Bottom Pause
3 Seconds Stand
Sets 1-3: 60%
Sets 4-6: 64%
Sets 7-9: 68%
“Outside The Box”
Teams of 2, AMRAP 30:
100 M Run,
1 Burpee BJ (Each) 24/20
100 M Run,
2 Burpee BJ (Each) 24/20
100 M Run,
3 Burpee BJ (Each) 24/20
*For scoring, enter total amount of burpee box jumps. This will be an easier trackable in comparison to rounds plus reps.
If the team completes the 5’s(both partners), that would be a score of 10.
NEWS & UPDATES
CrossFit Rebels Raffle Tickets?!?!
Hurry up and get your raffle tickets before December 13th. We have a gift basket with over $300 worth of goodies inside.
Only $5 per ticket and there is no limit to how many you can buy.
But what’s in the basket??
-2 Whatevs Apparel T-Shirts
-3 Bottles of booze
-1 Hour Massage
And 1 month free CrossFit Rebels Membership!!
There are also some extra little goodies in there.
The drawing for the winner will be Friday, December 13th so hurry up and get your tickets for your chance to win this awesome basket!!
Cash or Venmo only
THE “SCHEDULE” AT REBELS
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
THE NEXT BRING A FRIEND WOD IS DECEMBER 28TH!
Help your friends and family learn the benefits of CrossFit – bring them!