Thursday, January 16, 2020
Work Out of the Day
OPEN GYM OR…
Not For Time:
BP @ 1.0xBW
CL @ .75xBW
Rest day or work skills
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
Do You Want To Workout, but Need a Babysitter?
We have a potential opportunity to offer babysitting service Monday-Friday at 9:00 am for parents who need a babysitter in order to workout! We need to know if there is enough interest and who is interested in volunteering to babysit! Please sign up for interest at the Box!
YOUR REBELS’ COACHING TEAM HAS SOME CLOUT!
Coming to you from Head Coach and General Manager, Paul, and Head Coaches Ed and Sam. As we embark on year 10 at CrossFit Rebels, we feel it’s time to do some bragging! We never brag about our size because regardless of our membrship, we always maintain that small community feel. One of the secrets of our “old school” management! But the three of us think it’s time to boast a bit!
Your coaching team is INVESTED. Invested in you, in CrossFit as a sport, and in getting better as coaches, confidants and “influencers” in your lives. All of us…every singe one:
CROSSFIT PROGRAM COACHES
Paul Nicole Jaida Tiffany Haylee
Leigh Crum Moana Slice Terry
JBone ANewd BNewd Charlie Fields
Kimmy AJ Kyle Ed Sam
CROSSFIT KIDS & LEGENDS PROGRAM COACHES & ASSISTANT COACHES
Arbie Trish Junior Bill Charmaine
EZ Jenn Tracy Mat H
COACHES ON SABBATICAL!
Lilla Nick H Joel
Over the years, keeping diversity in mind, we have invested a lot in continuing education…sometimes on Rebels’ dollar and sometimes at our own expense for the love of the sport. CrossFit’s programming is rich in diversity, featuring disciplines such as Weightlifting, Powerlifting, Gymnastics, Anaerobic and Aerobic Conditioning, to name a few. We train across broad times and modal domains, meaning we don’t just powerlift, or we don’t just train gymnastics…we train EVERYTHING! And in doing that, to do it right and coach it right, our coaches 1) have to know our athletes, and 2) have to be knowledgable in the movements and how to break them down and build them up. This takes time, education, practice and experience coaching.
The images below represent JUST SOME of the certifications and experience your coaches have invested in to make you better. And that makes us proud!
How do you capitalize on this? Focus on foundations. It’s one thing to RX the WOD, its another to do it well, efficiently and in a way that makes other athletes stand up and notice that you’re an “excellent athlete”. Going into 2020 and throughout, use the resources you have in your coaches to enhance your training!
Every year we pit the women of Rebels against the men of Rebels in a day-long event. We WOD, play CrossFit Jeopardy, sometimes (this year!) scavenger hunt, hit up a few drinking games and other stupid games, smash a pinata, eat, drink (again) and by the end of the day, in true competition style, we crown the fittest and crafiest “gender” in the box.
8:30am registration and organization- no you can’t be late for this!
9-11:00am scavenger hunt (groups in cars – 2 hour amrap)
11-11:30 Butt Ball game (unanimously voted back)
11:30-12:00 2 minute drills (inclusive WOD: kbs, situps, DU, man on fire burpees, DB snatches)+ another WOD possible TBD
12-12:15 “Squat-Cone” game (new)
12:15-12:45 WODS TBD
12:45-1:15 30’ AMRAP of eating and Pictionary (Pictionary replacing Trivia this year)
1:25-1:45 Bring Sally Up (guys and girls head to head @ 135/95, 95/65, 65/45, PVC) + another WOD TBD
1:55 “Drinking” Game
2:15/2:30-2:45/3:00 WOD TBD
Shirt order will start soon – waiting on samples before we put up size options.
Sign up is left of the scoreboard at the box. $25.00 will cover your shirt and food – which we’ll provide. BYOB and chairs/coolers. We’ll assign captains and have more details added here soon. Just save the date: Saturday, February 15th! Plan to spend the day!