Rancy
Wednesday, April 22, 2020
Happy Birthday Steve Lecroy!
HOME-GYM
SKILL/SWOD
METCON
“Rancy”
5 RFT:
400m Run
20 Alternating DB SN
20 Single DB OHS (athlete’s choice)
Cool Down (2 Rounds)
2 Minutes pike stretch
2 Minutes couch stretch (1 min each leg)
REBEL EQUIPMENT
SKILL/SWOD
METCON
“Rancy”
5 RFT:
400m Run
20 Alternating DB SN
20 Single DB OHS (athlete’s choice)
Cool Down (2 Rounds)
2 Minutes pike stretch
2 Minutes couch stretch (1 min each leg)
NO EQUIPMENT
SKILL/SWOD
3 Rounds:
100′ Single arm OH carry with odd object*
10 Single arm G2O**
10 OHS
*Use two arms if needed due to shape of odd object
**Ground to overhead anyway; your choice 🙂
METCON
“Rancy”
5 RFT:
400m Run
20 G2O
20 OHS
Cool Down (2 Rounds)
2 Minutes pike stretch
2 Minutes couch stretch (1 min each leg)
CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!
This is new! We’re now in the swing with the Kids Program! Check it out HERE (link)
CROSSFIT REBELS’ LEGENDS WOD
Our Legends Program has a video whiteboard discussion. It posts on their FB page on Monday, Wednesday and Friday but you can check it out HERE (link)
NEWS & UPDATES
New to Us
Yesterday, we showed you the re-taped plates, today a picture of our “new to us” barbells. Our original barbells have been been buffed and all the rust is removed. It’s a dirty job (thanks Coach Paul and Coach Ed!); but now they’ve got better grip and are SHINY!
SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY
So, as you may know, we did our first Saturday Zoom (vrtual) yoga class on April 4th and it got bombed! This means, people we didn’t want to, joined the meeting and started causing a ruckus! So we closed zoom and thank goodness Coach Paul was there and we were able to move to facebook and Instagram live without a hitch.- The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
- The link to join the meeting has not changed. https://zoom.us/j/5535719291
- Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they won’t be allowed in. So be sure to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
- Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll lock the meeting so no one else can join.