Open Gym Or…

Thursday, October 24, 2019

Halloween is coming!!!

 

NOTE: This week began a potentially lengthy process to change the incoming flow at the box. Yes, change. Swallow it…it’s going to happen. The pattern may not happen exactly as we try it initially, but we’ll adjust to the best outcome we can get with our goals for space changes and flow.

When you arrive, the WOD will not be on the main whiteboard. The goal is to move the whiteboard discussion to the old pull up rig where the plyo boxes are stored. As an interim change, we’ll use the mobile whiteboard for this in the upcoming few weeks to a month. If it works, we’ll make it permanent. The scores during this time will remain where they are, centralized, but eventually they will move too. In order to give you access to the WOD and warm up, we’ll order monitors to be placed in a location so that when you walk in, you’ll be able to get the information you need without interrupting the working class who may be in front of the whiteboards. 

Please be patient with us – we, too, are not certain of how this will exactly roll out but we need to make some changes and this is our first attempt. 

Open Gym Or…
Work Out of the Day

  1. Push Press
    5×5 alt with 7 unbroken T2B
  2. Thruster
    5×5 alt with 1:30 moderate row
  3. OHS
    7×3 pausing 3 seconds at bottom. Alt with 30 DU
  4. 5 Rounds
    Accomplish 40/30 reps each round:
    Row 1:00 for cals
    If you don’t get to 40/30 calories, complete the remaining reps in Turkish get ups (KB=55/35)
    Rest as needed.
    Cap 20′ (but this is NFT)

RX+

At low intensity…

** Part A
3:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace

3 Rounds:
3 Slow Wall Squats
3 Walkouts
3 Russian Baby Makers

** Part B
3:00 Erg Bike (or Ski, Row, or Run):
Minutes 1+2 – Light Pace
Minute 3 – Fast Pace

3 Rounds (moderate intensity):
300 Meter Row
5 Strict Pull-Ups + 10 Pushups + 15 Air Squats
10 Dumbbell Hang Clean and Jerks (light load)
10 Barbell Overhead Squats (light load, if not empty)
*Rest :45s-1:00 between efforts. Aim is to fully control intensity.

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


Did you know that your coaches, Ed, Sam, Paul, Jaida, Tiffany, Kimmy, Jason (JBone,) AJ, and Fields are all i99Fit certified as Level 2 Coaches.

What does this mean? 

Your coaches have received information from a highly renown gymnastics coach who teaches athletes across the nation how to become more efficient in gymnastic movements. He also offers a two-day (ten hour) class which teaches coaches how to become better at cueing and correcting, but also spotting.
With this training, your coaches have spread this knowledge to the other coaches who could not attend the course so that all coaches at Rebels are on the same page.

We want you to feel eager to learn new movements or clean up old movements. Don’t be afraid to grab a coach and ask them to help you achieve what you didn’t know was possible!

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