Tuesday, October 29, 2019
Happy Birthday Raul-Rebel’s web guy!
Work Out of the Day
SKILL/SWOD
I. Front squat/back squat
12 rounds (6 each)
2 front squats
4 back squats
From the rack. Increase from last week to 67% 1RM BS
METCON
II. BlooDThirsty
AMRAP 12′
12 DL (155/105)
9 HPC (155/105)
9 Strict HSPU
III. Accessory Work (Time Permitting)
2-3 Rounds
10 DB Bulgarian split squat
15 BB good morning
20 Abmat sit up
RX+
Lactic Threshold Conditioning:
On the 3:00 x 5 Rounds:
9/7 Burpee BJ Overs (24″/20″)
12/9/7 Cal Bike
Step-overs are allowed on the box jump overs.
Set #1 – 60% of estimated 1RM
Set #2 – 65%
Sets #3+4+5 – 70-75%
“Bruiser”
AMRAP 12:
15 PJ (115/85/65)
30 Air Squats
60 Double Unders
CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY
PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!
NEWS & UPDATES
UPCOMING & IMPORTANT DATES AND EVENTS
THE NEXT BRING A FRIEND WOD…isn’t until NOVEMBER! NOVEMBER 23rd to be exact.
During the Open we rush into judging after the Team WOD and don’t want to short change “your friends”. If you have interested friends, we can “Test Drive” them 1:1 at no charge! Ask a coach!
Thursday, October 24th
8:00pm EST CF Games Open WOD 20.3 announced
Friday, October 25th
7:00pm Judging for 20.3 begins
Saturday, October 26th
8:00am Open Gym & Yoga
9:00am Coach Jaida’s Team WOD
10:00am Judging for 20.3 continues
Thursday, October 31st
HALLOWEEN! We dare you to dress up and WOD!
8:00pm EST CF Games Open WOD 20.4 announced
Friday, November 1st
7:00pm Judging for 20.4 begins
Saturday, November 2nd
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD
10:00am Judging for 20.4 continues
Thursday, Noveber 7th
8:00pm EST CF Games Open WOD 20.5 announced
Friday, November 8th
7:00pm Judging for 20.5 begins
Saturday, November 9th
8:00am Open Gym. No Yoga (NOGA) today.
9:00am Coach Jaida’s Team WOD
10:00am Judging for 20.5 continues
Saturday, November 16th
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD
THE CLEARWATER BEACH BRAWL IS TODAY! We have several athletes competing!
Saturday, November 23th
8:00am Open Gym & Yoga
9:00am Coach Paul’s BRING A FRIEND Team WOD
Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.
Wednesday, November 27th
Morning class schedule as usual: 6,7,8,9am
Legends class schedule as usual: 8, 9, 10, 11am
Box closes at noon for the holiday.
Thursday, November 28th
Box closed for Thanksgiving…HOWEVER we are running the Turkey Trot, as usual.
We’ll meet at the north football goal post/upright at 6:30am. Race starts at 7:00am!
Register HERE
Friday, November 29th
Normal class schedule.
Saturday, November 30th
8:00am Open Gym & Yoga
9:00am Coach Ed & Sam’s Team WOD
Friday, December 6th
7:30pm @ the box: REBELS’ ANNUAL HOLIDAY PARTY!
MORE DETALS TO COME!
SAVE THE DATE!
Saturday, December 7th
8:00am Open Gym & Yoga
9:00am Coach TBD Team WOD
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