SUNDAY IS FOR FOOTBALL

Sunday, September 15th, 2019

Happy Birthday Arlene and Nic!

REST DAY SUNDAY

Who remembers CrossFit Football?

 

THIS WEEK AT A GLANCE

MONDAY

  1. Build to a heavy 3 position power clean
    (High hang/hang/floor)
  2. 3 Rounds
    15 HPC (115/80)
    15 Bar facing burpees
  3. 5 Rounds
    1:00 ME calorie row
    :15 Transition
    1:00 Rest
    :15 Transition

TUESDAY

  1. Ring muscle up drills
    15 minutes to work 3-5 Ring MU
    1:00 row after each set
  2. For Time
    21-15-9
    WB
    Pull up
    Thruster (95/65)
    BJ (24/20)
    KBS (53/35)
    Cap: 20′

WEDNESDAY

  1. Snatch primer
    3 Rounds
    3 OHS + 1 HSq Sn + 1 Sq Sn
    ~40% 1RM
  2. Complex
    Low HSq Sn (below knee) + Sq Sn
    3×2
    2×2 (increase %)
    2×2 (increase %)
  3. 3 RFT
    60 DU
    10 SDL HP (135/95)
    10 PSn (135/95)
    Cap: 15′

THURSDAY

OPEN GYM OR…

  1. For Completion
    30 Strict HSPU
    Rest 2 min
    30 Kipping HSPU
    Cap: 30′
  2. Midline strength
    NFT
    35 GHD sit ups
    35 Hip extension
    20 GHD sit ups
    20 Hip extension
    35 Abmat sit ups
    35 Supermans
    20 Abmat sit ups
    20 Supermans

FRIDAY

  1. Open test
    20′ AMRAP
    50 WB (20/14)
    50 DU
    40 BJ 24/20
    40 T2B
    30 C2B
    30 Burpees
    20 Clean (145/100)
    20 Jerk (145/100)
    10 SN (145/100)
    10 Ring muscle ups
    (This is not for time, if you finish start back at the beginning with WB)

NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD…isnt until NOVEMBER! 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!

Saturday, September 21st
8:00am Open Gym 
9:00am Coach Paul’s Team WOD
10:30am Yoga for Rebels Fundraiser ($10 Rebels/$15 BAF…BYOB!)

Saturday, September 28th
8:00am Open Gym & Yoga
9:00am Coach Sam/Ed’s Team WOD
4pm – 6:30pm i99 Gymnastics Level 1 – Foundations Course.
$80/athlete 2.5 hours of instruction
Heavy Mobility (required for gymnastics), Intro to Handstands, Bar kipping (T2B, Kipping Pull-ups) Intro to ring Muscle-up.

Sunday, September 29th
9am-12pm i99 Gymnastics Level 2 – Competitors Course.
$145/athlete 3 hours of Instruction
Mobility, Handstand walking + intro to HSPU, Kipping PU + BMU, Ring Muscle-ups

Friday night, October 4th
During the 6pm class and after, set up / deco for B4B! Sign up at the box and/or hit up Megan Sawyer at the box or message her on FB!

Saturday, October 5th
7:00am Legends Team WOD “Helen Meets Grace & Open Gym
8:00am Presentation by Dr. Blumencranz for Breast Cancer Awareness Month
9:00am Barbells for Boobs – the Epic version
10:30am B4B After Party at the box! 

Thursday, October 10th
8:00pm EST CF Games Open WOD 20.1 announced

Friday, October 11th
7:00pm Judging for 20.1 begins

Saturday, October 12th
8:00am Open Gym & Yoga
9:00am Coach Nic’s Team WOD
10:00am Judging for 20.1 continues

Thursday, October 17th
8:00pm EST CF Games Open WOD 20.2 announced

Friday, October 18th
7:00pm Judging for 20.2 begins

Saturday, October 19th
8:00am Open Gym & Yoga
9:00am Coach Paul’s Team WOD
10:00am Judging for 20.2 continues

Monday, October 21st
#bethegood
In honor of Theo Huff, pass on kindness today. #bethegood

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!
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 TBD 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 & Yoga
9:00am Coach TBD Team WOD
10:00am Judging for 20.5 continues

 

SATURDAY OCTOBER 5TH, 2019

7:00 a.m.   Open Gym and Legends Team WOD
8:00 am.   Dr. Peter Blumencranz will speak to our community on Breast Cancer: statistics, prevention and treatment
9:00 am    The annual “Helen Meets Grace” with spins for Tracy, Moana and Janette, Team WOD
10:00 am  After Party! BYOB, chair and we’ll have some snacks! Play cornhole, boob-like games, and just hang out with your community. 

Barbells for Boobs, the organization that provides screening mammograms for those who may not be able to afford them. DONATE, buy a shirt or at least check them out. SHOP their collection where proceeds also go to support their cause.

Like to make an impact? Sign up at the box to help Honorary Environment Chair, Megan Sawyer (message her on FB!) to deck out the box on Friday night in prep for Saturday’s event. #everything pink

The Mitchell’s/Whatevs Apparel has created a special shirt for this year’s event! SHOP HERE!

 

 

 

 

 

 


BOX RULES

A fun set of “rules” to help you make the most of your CrossFitting experience.

  1. LEAVE YOUR EGO AT THE DOOR
    ..or we’ll check it for you. Never forget, somewhere a high school kid is warming up with your PR.
  2. SET GOALS FOR YOURSELF
    Never say “I can’t.” You won’t get pity here.
  3. GET ON THE DAILY SCHEDULE! 
  4. ARRIVE ON TIME
    If you’re late, your workout with be shortened, not your warm up. If you don’t have time to warm up, you don’t have time to workout
  5. WARM UPS ARE POSTED FOR A REASON, DO THEM!
  6. SET UP YOUR OWN STATIONS AND UNLOAD YOUR BARS WHEN YOU’RE DONE.
    We are “coaches” and though many of us are personal trainers, we don’t unload/load your bars.
  7. HAVE STANDARDS
    Chest to ground, chin over bar, full extension, drop below parallel. Get familiar with these cues and know what they mean.
  8. TECHNIQUE, CONSISTENCY, INTENSITY.
    First comes form then comes weight. Don’t argue with your coaches when they suggest you scale the load.
  9. USE CHALK OVER BUCKET
    Don’t break pieces of chalk or take chalk blocks out of the bucket. Go to the bucket to rechalk.
  10. COUNT YOUR REPS ACCURATELY AND HONESTLY.
    No one cares what your score is but everyone cares if you cheat. You really think we don’t know? Don’t make us question your integrity.
  11. DOCUMENT YOUR SCORES AND PROGRESS.
    Write your d@!* times and loads in your WOD Journal! If you aren’t tracking these, how do you expect us to help you know where to go and what to do?
  12. CLEAN UP YOUR DNA.
    EX: Blood, sweat, vomit, etc.
  13. DON’T MAKE US ASK YOU FOR MONEY.
    Dues are due on the first of the month.
  14. LET THE COACHES COACH.
    While support is great, giving technical advice and coaching is not. We have experienced coaches who know it’s their job to inform, instruct and coach technique. Even if you have your Level 1, our coaches are constantly briefed on our athletes, and our policy is that we intend our athletes to be coached by Rebels Coaches.
  15. INTRODUCE YOURSELF.
    We are more than a gym. We are a community. If you see a CrossFitter you haven’t met yet, introduce yourself, as they may need to revive your unconscious body later!
  16. IF YOU DON’T KNOW, ASK!  If there is something you are unsure about, please ask.  We would much rather you ask so we can address any issues and not risk any injury!
  17. LAUGH! Come on! We all look funny doing this stuff… especially you!
  18.  WE DON’T PIMP OUT COACH MOUTH (ED) AS A PT. We have a triage system if you tweak or hurt something.  Please don’t “grab” him on the fly.  Our system is in place so athletes use the right resources at the right time.  Ask a head coach, we’ll advise and if a solution cannot be found we’ll ask Ed for a consult. So, ask a Head Coach if you have a “tweaked” question.
  19. THE WOD IS THE WOD. We will sub out movements if you have a tweak or aggravated body part, but we don’t do yesterday’s WOD because you missed it, and we don’t make up other WODs because you don’t like today’s WOD.  Welcome to CrossFit: making you prepared for the unknown and the unknowable.
  20. LOGISTICS:  Be aware of athletes in the middle of their WOD when you are a) coming in the gym for you WOD at the top of the hour and b) if you finish early and decide to clean up before others are finished.  This includes the active CF Kids Classes as they rotate through the gym for training outside, water and bathrooms. If you see an accident about to happen, help prevent it.