Week of February 1st

FOR THE WEEK OF FEBRUARY 1ST

This week’s birthdays: Rest Day (Wednesday), Mother of Rebels Sam (Thursday), and Gretchen (Saturday)!

Pictured above: A throwback photo of Sam competing. She’s strong ya’ll…

SUNDAY

Rest and brunch with your friends.

MONDAY

Get to the Box early (no earlier than H:45) for a group scored warm up that starts promptly at H:00!

1. SCORED GROUP WARM UP
7 Minute AMRAP
7 Wall balls 20/14
7 Burpees

2.  STAMINA SQUATS
OTM x 10 (5 Rounds)
Minute 1: 4 Front squats
Minute 2: 8 Back squats

60-62% 1RM Front squat

3. WONDERWORLD 
For Time:
100 Double unders
21 Power cleans
21 Bar facing burpees
100 DU
15 PC
15 BFB
100 DU
9 PC
9 BFB

BB: 155/105
Cap: 15 (+5 from RX+)

TUESDAY

1. 5 Rounds of 5 Reps:
Strict press (climbing in weight)
Alternate with 8 strict pull ups (or strict C2B) and 8 strict dips (bar or rings)

*Press is from the deck

2. UPLIFTING 
Ascending ladder for 10:00
3 Box jump overs 24/20
3 Toes to bar
3 Push jerk 135/95
3 Chest to bar

6 BJO
6 T2B
6 PJ
6 C2B
…continue to add 3 reps to each movement each round until cap

Cap: 10 minutes

WEDNESDAY

Get to the Box early (no earlier than H:45) for a group scored warm up that starts promptly at H:00!

1. SCORED GROUP WARM UP
10! Push ups & sit ups 
10 Push ups
10 Sit ups
9 Push ups
9 Sit ups
Reducing each round by 1 until complete
…
10 min cap

2. THRUSTER BIATHLON
For Time:
100 Thrusters 95/65
Every time you break 5 burpees

Cap: 20 minutes

3. SPRINTS
5x 100m
:30 rest between sprints

Score is slowest round

THURSDAY

OPEN GYM OR…

1. GROUP STRETCHING AT H:00

2. HIGH HANG SNATCH 
OTM x 10
1 High hang squat snatch
Set 1: 64% 1RM Snatch
Set 2: 69%
Set 3: 74%
Set 4: 77%
Set 5: 80%
Set 6: 83%
Sets 7-10: 86%

3. OPTIONAL RECOVERY WOD
For Quality:
5-4-3-2-1
Minutes on cardio
After each round:
20 GHD hip extensions
20 Banded pull aparts
20 Banded tricep push downs

Cap: 30 minutes

FRIDAY

1. BARTENDER
AMRAP 10:00
12 Deadlift
9 Overhead squat
6 Hang power snatch

BB=115/85

2. SKILL WORK
3 Rounds Not for Time:
5 Strict handstand pushup
8 Kipping handstand pushup
3-5 Bar muscle up
50’ Handstand walk

SATURDAY

8:00 OPEN GYM
9:00 TEAM/INDIVIDUAL WOD
Support your Rebel Athletes at the Valor Games today! Teams competing are: AJ & Zack, CJ & Pete, Crum & Joel,  and Terry & Pasco!!

LEGENDS AND CROSSFIT KIDS CLASSES

Please be aware that Legends and Kids classes occur throughout the day and space and equipment on the

west side of the gym is needed.  Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Legends classes: Monday, Wednesday, Friday 8, 9, 10 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm

BATTLE OF THE SEXES SATURDAY 2/13

(Pictured above: Andy participating in crowd favorite, Butt Ball)

Doors open at 8:30 am for shirt pick up. We start PROMPTLY at 9am!

If you didn’t get to sign up, there is still time!!!

THE OPEN IS COMING

Once a year ahead of the CrossFit Games, CrossFit hosts an online qualifier that is accessible to ANYONE AND EVERYONE! It’s a $20 investment for 3 weeks of local competition to see where your fitness levels compared to last year, to others in the box, and to others across the world in your age bracket and gender.

Rebels provides Open judging for athletes Friday nights and Saturday mornings. It’s a fun time to be around as everyone competes. The energy is electric and the sense of community is strong.

Register online here: https://games.crossfit.com/open