Rancy

Wednesday, April 22, 2020

Happy Birthday Steve Lecroy!

HOME-GYM

SKILL/SWOD

3 Rounds:
100′ Single DB OH carry (each)
10 Alt DB SN
5 Single DB OHS (each)

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

3 Rounds:
100′ Single DB OH carry (each)
10 Alt DB SN
5 Single DB OHS (each)

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.
Moving forward, Coach Tiffany has made the following protections to prevent this from happening again:
  • 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.
There is information in the facebook event to advise we’ve got a password now.
For more information, you know how to reach us!