Sunday, July 12th, 2020

Happy Birthday Grubb!

Happy Anniversary Rebels! Check out our DECADE POST!

Pictured above: 10 year anniversary WOD



1. Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM

2. Stub Hub 
Toes to Bar
Power Snatches (95/65)
Directly Into…
Calorie Bike/Row/Shuttle
Overhead Squats (95/65)
Cap=15 minutes


1. 15 Mins (3 Rounds)
3/5/7 Strict HSPU (Rx+ deficit)
5/7/10 Kip HSPU (No deficit)
7-9-12 Strict Pullup

2. Deadbolt

60 Double Unders
18/12 Calorie Row (or bike or 150m run)
15 Deadlifts (185/135) (RX+ load=225/155)


1. Snatch Complex
On the 2:00 x 5 Sets:
1 Low Hang Power Snatch
1 Power Snatch
1 Low Hang Squat Snatch
1 Squat Snatch

2. Slumber Party
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy*”
400 meter run (RX+ 800m run)

Cap 20 Mins
5 pull ups
10 pushups
15 squats


A recommended series of mobility and stretches as an option will also be on the board. This will be a regular option for Thursday programming from here on out.


Option 1: Not For Time:
150 Calorie Assault Bike
5 Minute Front Plank

Option 2: Capacity Builder
[On the 0]: 21 PC (115/85)
[On the 2]: 21 BJO (24/20)
[On the 4]: 21 FS
[On the 6]: 21 PC
[On the 8]: 21 BJO
[On the 10]: 21 FS 
[On the 12]: 21 PC
[On the 14]: 21 BJO
[On the 16]: 21 FS

Option 3: Back Squat “3-6-12”
3 Reps @ 106% of 10RM BS
6 Reps @ 99% of 10RM BS
12 Reps @ 91% of 10RM BS


  1. Clean and Jerk Complex
    On the 2:00 x 5 Sets:

    1 Low-Hang Power Clean
    1 Push Jerk
    1 Low-Hang Squat Clean
    1 Split Jerk
  2. “Dirt Nap”
    3 Rounds For Time:
    15 Hang Sq Cleans (115/85)
    15 Lateral Barbell Burpees
    Cap=15 minutes
  3. Optional Cash out:
    3 Giant Sets:
    10 Weighted AbMat SitUps
    21 AbMat Situps (Unweighted)
    30 Second Hollow Hold
    1:00 Plank
    :15 L-Sit



One of the best things we ever did 10 years ago was to create a Google account (thank you @google) and begin storing photos taken at the box by month and event. It’s like a stroll down memory lane! It was the Google Album that helped us see that December and February were the last two times, as a community, we actually gathered and celebrated something. Christmas and Battle of the Sexes…both epic gatherings!

We threw corn hole bags very seriously,

and then threw sticky mini-marshmellows at each others faces

Brilliant game…not so brilliant clean up.


Two short months later we were at it again!  Battle of the Sexes is ALWAYS A BLAST – regardless of the fact that the guys always win and the girls always vow to change the events and rules next year to their advantage.

Just four short months later, we’re thinking about planning (as we always do…plan, plan, plan) the 10 year anniversary event. What to do, what to do…wait, 😬😬😬, “plan an event of greater than 50 people?”…not “legal” right now, COVID19 cases on the rise…yikes!

This DOES present a challenge right? We could go back to our caution tape stations, hope the brewery is open and have beer delivered to our “stations”…right…you get the picture. It’s probably not safe, not a good idea, and just not the right time.

So, we’ve decided to postpone it to the fall. Like what has happened in our great CrossFit Community worldwide, postponing one event doesn’t define our success or cohesiveness as a community. In the fall, it will be cooler, our neighbors will DEFINITELY be open, and we’ll have a better opportunity for a BETTER event.

So as July 12th comes and goes, we ask that ….can’t believe we’re saying this, as we think social media has become more of a problem than a help these days…that you help us celebrate virtually. Dig back into your photo archives and find some of the best photos you can that bring back the best memories you have of your time at Rebels.  No, this is not a goodbye! LOL. Rebels is fine and here to stay. But sometimes from seeing our past, our future can appear brighter and smarter. Ed and I love the old school pictures of the box when the walls were white and obnoxiously painted…”what were we thinking”! as we laugh it off and admire the new #RebelStrong wall. So dig back. Find your PR photos, your friends, the things that make you happy and proud…things that happened here at CFRebels or with your RebelFam.

Thank you Rebel Family. Here’s to another 10 years coming up….better than ever!




CrossFit Rebels: A Decade of FitnessCFK WEEK OF 7/13