Work Out of the Day

Happy Birthday David Jordan!

19x Wallball 20/14
19x Cal R0w

10 Min AMRAP
70x DU
35x Abmat Situps

10 Min AMRAP
30x KBS 70/53
10x Single KB OH Lunge Step 70/53
*Single arm but alternating legs. Step forward lunge steps.




Barbell Cycling
“Beast Builder V1”
On the Minute x 7:
Min 1 – 7 HSqCl+ 1 PJ
Min 2 – 6 HSqCl + 2 PJ
Min 3 – 5 HSqCl + 3 PJ
Min 4 – 4 HSqCl + 4 PJ
Min 5 – 3 HSqCl + 5 PJ
Min 6 – 2 HSqCl + 6 PJ
Min 7 – 1 HSqCl + 7 PJ
Barbell – 53% of 1RM


20-Rep Heavy



“Meter Maid”
For Time:

200m Run,
27 WB, 27 BJ
200m Run,
21 WB, 21 BJ
200m Run,
15 WB, 15 BJ
200m Run,
9 WB, 9 BJ
WB – 20/14/10
Box Jump – 24/20/16


Why do we have a schedule ‘book’?


Here at Rebels’ we use a schedule book vs. an online version or app.  While it may seem convenient to whip out your phone and sign into a class online, there are some flaws in most of the programs we’ve tested out.  Someone mentioned that they had tried to sign into an online class at one of these fitness facilities, but the class had been capped. Oh no, there goes your stress relief sweat session for the day because the computer says ‘nope.’ Many of you look to see who else is training throughout the day and choose to train with your friends. The more common apps won’t let you see who else is signed into a class. There are so many things “not ideal” with the online scheduling options we’ve seen…we just aren’t ready to make that change.

Having a paper schedule book has a few perks, in our eyes.  It allows us to compare the coach to athlete ratio. We’re able to see where we may need to pull another coach on to provide you with the coaching attention you deserve. It’s harder for us to do when 2 coaches are on the 12 athletes we were expecting and 8 more poke their heads in. (Hence, USE the schedule!). We will never turn you away but respecting our schedule is greatly appreciated and courteous to your fellow athletes.

It allows us to program as necessary for YOUR fitness. Maybe your shoulder is tweaked and we’re snatching that day. Well, our coaches want to see your smiling face walk in the front door so we can B-line for you and discuss a modification for that day keeping you happy and healthy.

Another key benefit with a paper book is our classes are never officially ‘capped.’ Therefore, your spot isn’t restricted because Sally put herself on the schedule but may not even be there that day at the time. Voila! *insert happy dance here*

How we schedule/run this part of the business is niftier for us for various reasons we could continue to list, but hopefully, you can see the picture we’re painting. Please understand there is a rhyme to our reasons. Rebels’ likes to kick it old school with a few things and appreciates your support.

-CrossFit Rebels Coaches

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