Snatch Your Way to the Litter Box

Friday, September 25, 2020

Pictured above: Coach Andy in that perfect power position.

WORKOUT OF THE DAY

1. SKILL/SWOD

SNATCH
OTM x 6 Rounds
1 Squat Snatch
Min 1: 68% 1RM Sn
Min 2: 71%
Min 3: 74%
Min 4: 71%
Min 5: 74%
Min 6: 77%
*Goal is to build to 85-93% 1RM

2. METCON

LITTER BOX
For time:
3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s
9x DL 155/105

50/35 cal row or 40/30 bike or 600m run (all scored rx)

3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s
9x DL 155/105

50/35 cal row or 40/30 bike or 600m run

3 Rounds:
3x Burpee BJ 24/20
6x Dbl DB Squats 50’s/35’s)
9x DL 155/105

NEWS AND UPDATES

Saturday, October 3rd

Starting at 8:15 am for the early heat, and continuing at 9:00 am for the main heat, with a 9:45 heat if necessary.

In tradition, we will complete GRACE MEETS HELEN. A double GRACE **(as a team of two) plus a double HELEN. Also in line with tradition…we all will wear PINK! Even they guys….especially the guys!

As many of you know, Rebels’ family has not been spared from Breast Cancer’s strike. Yet our community is strong and they have all battled and survived!

As a family, we WOD to promote awareness that screening and prevention are the keys to survival! Also, for our CrossFit Rebels family who has battled breast cancer and won…and for those who’ve battled and lost, we WOD hard. We WOD together in pink to remain strong and healthy to help prevent breast cancer and also to be healthy enough to fight it should we encounter it.

We support the organization  Barbells for Boobs.
They raise money to provide funds to those who can’t afford screening mammograms,
and they raise awareness that screening is the key to survival.
You can donate on our fundraising page HERE

You can buy an official CrossFit Rebels B4B Shirt from our friends at Whateves Apparel at THIS LINK.

SATURDAY, 10/3, the early heat will START at 8:15.
Arrive 8:15 with your teammies and set up.
Heat 2 will start around 9:15 (again, arrive at 9 or before and set up).
If we need a Heat 3 we’ll go at 10:15.

Hennes Bakery……will be on-site with post WOD carbs!
A portion of the proceeds from each sale will also benefit Barbells for Boobs!

And possibly Southern Lights will leave the side door open 🙂

Otherwise…BYO celebratory after WOD beverages!

Sign up for your heat WITH YOUR TEAMMATE – it’s is in the schedule book – and if you need a partner, note that and we’ll help find you one!

**want to see the best GRACE ever? Check this out: 30 thrusters @ 5# 

OPEN GYM TIMES AND STRUCTURE ON THURSDAY (& Saturday)

Friendly reminder about “Open Gym”

Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day.

Additionally, due to the fact that we have classes, and we’re not an all-day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the high-intensity metcon to work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M, T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules.