REST DAY

Sunday, August 25th, 2019

Happy Birthday, Dino!

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
Front Squats
2×7 @ 60%
2×5 @ 70%
3×3 AHAP

METCON
2 Rounds every 3:00 OTM start
1) 400m run + ME thrusters
2) 500m row+ ME FS 135/95
3)20 BFB + ME BS 135/95
4) REST
0:30 transition between rounds

TUESDAY

METCON
For Time:
30 BJ 24/20
30 C2B
30 KBS 55/35
30 FS 115/80
30 T2B
30 PP 115/80
30 DL 115/80
30 WB 20/14
30 Burpee
30 DU

WEDNESDAY

SKILL/SWOD
5 Rds NFT:
1:00 DU
8-10 Strict HSPU

METCON
6 Rounds for Reps:
90″ 20/18 calorie row
90″ 5 DBL DB(50/35)  burpee box step up (24/20)+ ME DB thrusters
90″ rest

THURSDAY

OPEN GYM OR…

SKILL/SWOD
Back Squats:
2×7 @ 60%
2×5 @ 70%
3×3 AHAP climbing

METCON
Row Conditioning:
OTM x 12 (3 rounds)
Minute 1: 21/16 cal
Minute 2: 18/14 cal
Minute 3: 15/12 cal
Minute 4: rest

FRIDAY

SKILL/SWOD
1) SN Balance
8 sets climbing in weight

2) H Sq SN
3 sets climbing in weight

3) 3-5 Rounds
ME strict press (2/3 BW)
ME strict pull up
Rest as needed between rounds

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