Run like a T-Rex

Friday, January 17th, 2020

People loose their heads during the last event of Battle of the Sexes: Piñata. It's amazing how many adults are bad at this game!

Work Out of the Day

SKILL/SWOD

1.
Back Squat

1 x 10 @50%
1 x 15 @45%
1 x 20 @40%
1 x 10 @55%

METCON

2.
3RFT

800m Run
30x Pullups
Cap: 25Min

RX+

Silverback Primer
SEE DEMO VIDEO 

3 Sets Not For Time:
7 Tempo Kettlebell Deadlifts
7 Seated Box Jumps
:30 Second Pole Prying
Iteration #1 of 3 of this Friday primer. Set the baseline today.


Front Squat Waves (Week #1 of 3)

On the Minute x 9:
Min1: 1 FS @ 78%
Min2: 1 FS @ 81%
Min3: 1 FS @ 84%
Min4: 1 FS @ 81%
Min5: 1 FS @ 84%
Min6: 1 FS @ 87%
Min7: 1 FS @ 84%
Min8: 1 FS @ 87%
Min9: 1 FS @ 90%


Conditioning

“Marston”
AMRAP 20:
1 Deadlift (405/285/165)
10 Toes to Bar
15 Bar Facing Burpees

NEWS & UPDATES

 WE NEED YOUR IDEAS!

The “Big Blue Wall”…has become just that! We had an idea…and it became cost prohibitive. We’d rather put THAT kind of money into equipment versus a “wall”. Yes aesthetics are important but not that important! LOL!

We had the concept of a large logo, mixing textiles…all the ideas! And yet, we still have a big blue wall.

If you have ideas, please hit up Paul, Ed or Sam.

*Disclaimer: no hard feeling if we don’t proceed forward an idea…we’re currently just collecting data.

 

UPCOMING &  IMPORTANT DATES AND EVENTS

BATTLE OF THE SEXES IS FEBRUARY 15!!

Saturday, January 18th
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, January 25th
8am: Open Gym & Yoga
9am: Coach Tiffany’s Team WOD

Saturday, February 1st
8am: Open Gym & Yoga
9am: Coach Nic’s Team WOD
Come out and support all of our athletes competing in the CF ABF New Years Revolution Competition!

Saturday, February 8th
8am: Open Gym & Yoga
9am: Coach Jaida’s Team WOD

Saturday, February 15th
8am: Open Gym & Yoga & Team WOD
9am: The 9th Annual Battle of the Sexes Commences! (8:30am – approx 3pm)
Everyone can participate! CrossFit-Style WODs, Scavenger Hunt, Pictionary…Rebel Men vs. Women!

Saturday, February 22nd
8am: Open Gym & Yoga
9am: Coach Paul’s Team WOD

Saturday, February 29th- LEAP DAY
8am: Open Gym & Yoga
9am: Coach Ed and Sam’s Team WOD


UPCOMING
CROSSFIT COMPETITIONS
 

FEBRUARY 1, 2020
CF ABF NEW YEAR’S REVOLUTION
DEADLINE TO REGISTER JANUARY 20th!
10% off code: use FIT10
Location: @ Valor Fitness 10351 72nd St N, Seminole, FL 33777
$160.00 Same Sex Teams of 2
Registration: https://www.boxtribetracker.com/3206/reg/
Facebook Page: New Years Revolution ABF


SATURDAY, FEBRUARY 29TH, 2020
BRANDON BRAWL – 4 WODS IN 60 MINUTES
Location: @ CrossFit Sabal Park, 1615 Allison Woods Ln, Tampa, FL 33619
$150.00 Same Sex Teams of 2
Registration: www.boxtribetracker.com/3278/reg
Facebook page: Brandon Brawl

FRIDAY NIGHT/SATURDAY, MARCH 13 & 14, 2020
AGE GROUP ONLINE QUALIFIER WODS HOSTED AS A MOCK REBELS OPEN
@ CROSSFIT REBELS! In house only.
$40.00
Rebel athletes can register to perform the Age Group Online Qualfier WODs with Janice, Bryce and Sam as we end the pre-CrossFit Games Season with another opportunity to ramp up your skills and competition experience.

On Thursday night, March 12th, we’ll know what the WODs are. We’ll choose three of the four WODs and will do one Friday night and two on Saturday. You won’t know what the workout are until the day prior. You’ll have two choices: RX or Scaled.  We will use the Open Scaling to scale the Qualifier WODs.  This will be almost exactly like the Open except you’re getting two WODs on Saturday. Timelines and heats will be determined AT THE LAST MINUTE based on the WOD timelines. We can fill the first heat but not the subsequent heats until we know how the long the WODs are.

Use this as an opportunity to keep your eye on the ball, your focus on building capacity and also honing in on the things you need to work on. Sign up on the whiteboard at the box.

SATURDAY, APRIL 11TH, 2020
WOD WARS V
Location: Dunedin, FL
$300.00 Same Sex Teams of 3
(Kids Options available in Teams of 2!)
Registration: http://wodwarsfl.com , http://boxtribetracker.com/3275/reg
Facebook page: WOD WARS V

 

 


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