Open Gym Or…

Thursday, October 1, 2020

Pictured above: Brittany D and Moana hug during last year’s Barbells for Boobs event. Don’t forget to sign up for this year’s event happening THIS Saturday!

Open Gym OR…

Option 1:
POWER SNATCH WAVES
8 sets of 1
Set1: 76% of 1RM
Set 2: 79%
Set 3: 82%
Set 4:79%
Set 5:82%
Set 6: 85%
Set 7-8: 85%

HANG SQUAT SNATCH
5 x 2 @ 50%, 56%, 62%, 65%, 65%

OR

Option 2:
CARDIO RECOVERY:
10k run or 10k row or 20k bike…(must be done at top of the hour)

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

PLEASE!  LET THE REBEL COACHES “COACH”

 We know you all have the best of intentions. You want to help your fellow athletes as much as we do! BUT….when it comes to coaching…please let the blue shirts coach. Lately, we’ve witnessed some of you “trying to help” and while the good intention is there, it’s sometimes confusing to the athlete because what you’re telling them is in direct contradiction to what we have told them, or worse, we’ve told them “not yet” on a skill they don’t have the strength for, and you’re encouraging them to try it anyway.

Our coaching team communicates A LOT – text messages, emails re: injuries, where athletes are in a progression….and it works best if the adult program (meaning the CrossFit Class) coaches that have taken the CFL1 and are in the loop with the communications of the whole team are the ones directing the progress.

Please know this isn’t mean to demean anyone’s efforts, but rather, to help keep the athletes on a safe and linear path in their development.

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