REST DAY

Happy Birthday, Bill M and Joe P!

REST AND RECOVERY DAY!

THIS WEEK AT A GLANCE

Our goal is to help you plan your week, your Open Gym time, and to help bring your weaknesses; whether they be strength, skill or stamina, into balance. Let us know if you have any questions about planning your training and making your time more productive.

Monday

SKILL/SWOD
1) 10 min to establish max distance HS walk
2) 10 min to establish max height BJ

METCON
3RFT:
400m run
12 DB Sn 70/50
21 DB Squat  70/50 (simply a squat with one dumbbell held in the front rack position)
20′ cap

Tuesday

SKILL/SWOD
3 Position Sq Clean
(Hi hang, knee, floor)
5 Sets (climbing) start at 65% 1RM
Alt 5-8 strict HSPU

METCON
3RFT:
15 C2B pull-ups
12 Bar-facing burpee  (in this burpee you jump over the barbell versus up in the air)
9 Sq clean 135/95

Wednesday

SKILL/SWOD
Romanian Deadlifts
4×7 building in weight
Alt 8 ring dips

METCON
15′ AMRAP
60 DU
30 WB
15 DL 245/165

Thursday

SKILL/SWOD
1) Build to heavy 3 rep PJ
2) 5×10 PJ (unbroken) 75% of part 1
Alt with L Sit (accumulate 20″)

METCON
Gymnastics Challenge:
5Rds:
4 T2B
3 C2B Pull-ups
2 BMU
Every time you break in a round, 150m row

Friday

SKILL/SWOD
Strict Press x5
70% of 1RM
Alt 3-5 Ring muscle up (or progressions) – this can be kipping

METCON
10x 100m sprints (running)
90″ rest
20′ cap
Score=slowest 100m

NEWS & UPDATES

UPCOMING CROSSFIT COMPETITIONS 

AUGUST 30-31, 2019
TAMPA BAY GAMES
Tampa Convention Center, Tampa, FL
Individual and Co-Ed Teams of 4-$100/individual, $400/team
Divisions: Novice, Intermediate, Rx, Elite, Masters 35+, Masters 45+
Info: http://Tampabaygames.com
Register: http://boxtribetracker.com/3102/reg/

OCTOBER  2019
CROSSFIT GAMES 2020 OPEN
The open begins October 10th and will last for five weeks. The Open is a GREAT opportunity to test your fitness, bond with fellow Rebels, and have Fun. Stay tuned for more information!

OCTOBER 19-20, 2019
CENTRAL FLORIDA THROWDOWN
Lakeland, FL
$105.00 individual / $255.00Teams of 3
Divisions:

RX Male
RX Female
RX Teams – 3 Person Same-Sex
Scaled Teams –3 Person Same-Sex
Scaled Male
Scaled Female
Masters Male 40+
Masters Female 40+
Grand Master Male 50+
Grand Master Female 50+
Beginner Male 
Beginner Female

OCTOBER 26, 2019
PHIL DOGANIERO 3RD ANNUAL HALF MARATHON, 5K, 1MILE
Test your endurance! Run for a good cause.
REGISTER: http://runsignup.com 

NOVEMBER 16, 2019
CLEARWATER BEACH BRAWL (3RD ANNUAL)
Clearwater Beach
$90 individual / $270.00 Same Sex Teams of 3
Info: http://clearwaterbeachbrawl.com
Register: https://www.breezescoring.com/CBB3

Divisions:

INDIVIDUALS:
Scaled
Rx
Elite

TEAMS:
Scaled
Intermediate
Masters
Rx

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