OPEN GYM or UNILATERAL DB WOD

This is Steph. Steph didn’t have Rope Climbs. Steph practiced Rope Climbs during Open Gym. Steph now has great Rope Climbs. Be like Steph. 

Work Out of the Day

SKILL/SWOD

OPEN GYM
Recommend working on gymnastic skills:
T2B
HSPU
HS Walking
C2B/Pullups (Butterfly?)
Rope Climbs

4RNFT:
10x Single arm Sq. Sn.
8x Single Arm Bent over Row
6x Single arm Push Press
4x TGU

Change arms only after each round is complete. Dumbbell is 50/35

LEGENDS METCON

For Time:
5000m Row
Rest 2:30
2000m Row
[50′ Cap]

RX+

SKILL/SWOD

METCON

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

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Rebel Leaderboard