Shoulder Burner and 5 RFT

Wednesday, April 15, 2020

HOME-GYM

SKILL/SWOD

4 Giant Sets:
:30 seconds single arm DB swing (L)
:30 seconds single arm OH hold (L)
:30 seconds single arm DB swing (R)
:30 seconds single arm OH hold (R)
Rest as needed between rounds

METCON

5 Rounds For Time:
15 Burpee
30 DB Swing
15 DB Pullovers

REBEL EQUIPMENT

SKILL/SWOD

4 Giant Sets:
:30 seconds single arm DB swing (L)
:30 seconds single arm OH hold (L)
:30 seconds single arm DB swing (R)
:30 seconds single arm OH hold (R)
Rest as needed between rounds

METCON

5 Rounds For Time:
15 Burpee
30 DB Swing
15 DB Pullovers

NO EQUIPMENT

SKILL/SWOD

4 Giant Sets:
:30 seconds single arm side plank (L)
:30 seconds single arm side plank (R)
:30 seconds handstand hold
Rest as needed between rounds

METCON

5 Rounds For Time:
15 Burpee
30 V-Ups
15 Diamond push ups

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

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

SATURDAY LIVE YOGA ON ZOOM WITH COACH TIFFANY

So, as you may know, we did our first Saturday Zoom (vrtual) yoga class on April 4th and it got bombed! This means, people we didn’t want to, joined the meeting and started causing a ruckus!  So we closed zoom and thank goodness Coach Paul was there and we were able to move to facebook and Instagram live without a hitch.
Moving forward, Coach Tiffany has made the following protections to prevent this from happening again:
  • The meeting is now password protected. To obtain the password, email us or you can text the box phone or if you have a coaches phone number, they all have the password.
  • The link to join the meeting has not changed.  https://zoom.us/j/5535719291
  • Tiffany has enabled a “waiting room” in Zoom. This means, she will allow people into the meeting. So if someone signs in using a name we don’t know, they  won’t be allowed in. So be sure  to put your name in during the prompts as you sign into zoom. So for example, if “galaxy 8” signs in, we’re not allowing them into the meeting because we don’t know who that is.
  • Once we start the yoga class, Tiffany will wait maybe 5 minutes to allow for those joining fashionably late, and then she’ll  lock the meeting so no one else can join.
There is information in the facebook event to advise we’ve got a password now.
For more information, you know how to reach us!

 

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

How to Get Involved

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute all registration funds to the designated affiliates.

How to Contribute

Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: If your affiliate is in great need, select your affiliate in the registration process to have your registration pass directly to your box.

Support a Box in Need: If your affiliate is in a relatively strong position, this is an opportunity to support those less fortunate by partnering with a box or boxes in the hardest hit areas and channeling aid to them.

Find a Box: If you’re new to CrossFit, would like to participate and contribute, but don’t know which box to support, you can use the map to find a box near you or in your hometown.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible.