Rest Day

Sunday, December 20, 2020

MONDAY

1. STAMINA SQUATS
OTM x 14 (7 Rounds)
Min 1: 2 FS
Min 2: 4 BS
>72% 1RM FS

2. SORTA SORTATUDE
EMOM 16’
O: 15/12 Cal row or 12/7 bike or 100m run
E: 15 Burpees

TUESDAY

1. POWER CLEAN TECHNIQUE
5 Sets:
3 Low hang power clean
Set 1: 60% 1RM C&J
Set 2: 65%
Set 3-6: 70%

Alternate each PC set with 1 set of ME Strict HSPU

2. BLACK AND BLUER
5 Rounds:
10 Power cleans 115/75
10 Bar facing burpees

Cap: 15 minutes

WEDNESDAY

1. JUDGED FRAN*
21-15-9
Thrusters 95/65
Pull ups
*Pairs: heat 1 judges heat 2, heat 2 judges heat 1

2. RING MUSCLE UP CONDITIONING
Progressions posted at the box

THURSDAY

12 DAYS OF CHRISTMAS
1 Squat Snatch
2 BFB
3 Pull ups
4 T2B
5 HPC
6 Push up
7 WB 20/14
8 KBS
9 Sit up
10 Air squats
11 BJ
12 OHS

BB=135/95
KB=55/35
BJ=30/24

UPCOMING
CROSSFIT COMPETITIONS 

Saturday, January 16, 2021
CROSSFIT ABF NEW YEAR’S REVOLUTION
Location: Valor Fitness
Price: $180 for a team of 2 (Rebels 20% Discount Code is posted at the Box!!!)
The New Years Revolution event will feature opposite-sex teams of two competing in novice, intermediate, Rx and masters division.
Registration: link here

Saturday, January 30-31, 2021
CLEARWATER RUNNING FESTIVAL
Location: Clearwater Beach
Price: $35.00 for the mile up to $100.00 for the marathon
Races: 1 mile, 5K, 5mile, Half Marathon, Marathon (plus greater distances)
Registration: link here

Saturday, February 6, 2021
THE VALOR GAMES
Location: Valor Fitness
Price: $150 for a team of 2
Divisions: Novice, Intermediate, Masters 35+, Rx
Registration: link here

Thursday, February 18th – Monday, March 22nd
THE CROSSFIT “OPEN”
Location: Hosted at Rebels
Price: $20.00 for the 5 weeks, paid directly to CrossFit
All age and ability divisions
Registration: coming soon

Saturday, May 8th
MASTER’S MAYHEM
Location: CrossFit Palm Harbor
Price: $70 per person
Individual competition: beginner, intermediate, elite
Age divisions: 35-39, 40-44, 45-49, 50+
Registration: link here