Running and an AMRAP

Wednesday, April 29, 2020

HOME-GYM

SKILL/SWOD

2 Mile Run
(pace run)

METCON

20 Minute AMRAP*
30 DB/KBS
20 Weighted sit ups
10 Strict HSPU
* Starting at 0:00, every 2:00 complete 6x10m shuttle sprint

REBEL EQUIPMENT

SKILL/SWOD

2 Mile Run
(pace run)

METCON

20 Minute AMRAP*
30 DB/KBS
20 Weighted sit ups
10 Strict HSPU (or pike HSPU, straddle HSPU, or zpress)
* Starting at 0:00, every 2:00 complete 6x10m shuttle sprint

NO EQUIPMENT

SKILL/SWOD

2 Mile Run
(pace run)

METCON

20 Minute AMRAP*
30 Sumo deadlift high pulls with odd object
20 Weighted sit ups
10 Strict HSPU (or pike HSPU, straddle HSPU, or zpress)
* Starting at 0:00, every 2:00 complete 6x10m shuttle sprint

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 M0nday, Wednesday and Friday but you can check it out HERE (link)

NEWS & UPDATES

REOPENING UPDATE

As of April 22, 2020, we do not have an official reopening date; however, this week we anticipate receiving guidance from the government on when we can reopen and guidelines to do so. At this time, we anticipate reopening between May 15 and June 1.

The reopening will most likely have to be restricted and/or limited by social distancing and include increased cleaning procedures and maximum number of athletes (including Legends and Kids) permitted in the box at one time. As a result, we have measured stations throughout the gym so that athletes may train 10-12 feet apart without sharing equipment and without encroaching in each other’s space.

In order to prepare and plan logistics for reopening, we are in the process of reaching out to all active Rebel athletes to determine the following:

  1. Are you ready to return when we open? Some athletes may choose to continue to self-isolate even after the State of Florida and Rebels reopens.
  2. Is your schedule set or are you flexible with your training times? What days of the week do you plan on training and what times? Does it depend on children, spouse, work schedule, etc.?

With this information, we will create a tentative schedule and class map of which athletes are training at what time and what specific station within the box. We need to know, especially those with kids in the CFK program, who is coming and when. Unfortunately, we will not be able to have athletes drop in outside of scheduled times. Now, more than ever, our “schedule book” is required.

We are still working on a lot of details such as Thursday and Saturday programming. Thursdays will most likely be programmed strength or grunt work instead of open gym. Saturdays will be structured different (TBD) and yoga most likely will stay virtual via zoom. Sunday Hero WODS will start back up a few months down the road.

Be sure to add “tess@crossfitrebels.com” to your email contact list, as we will most likely be sending blast emails to you on reopening. While you are there, please check your junk/spam folder because we have sent a few blast emails in the last few weeks.

This is new and uncharted territory for us. We have never done this before, and we will not be perfect. We are putting a lot of thought and effort into planning to reopen with renovations, cleaning, and logistics. We are doing everything we can to accommodate you and follow COVID guidelines.

If you are part of the Rebel Family and you are not ready to return to a group environment (i.e., you’re caring for loved ones at home) when we reopen and you want us to provide programming for you continue training at home, please reach out to us as we will do our best to keep you training.