The Ocho

Tuesday, September 15, 2020

Happy Birthday Ben J, Sam B and Coach Nic!—>

Coach Ed and Coach Nic – awesome duo from the very beginning.

WORKOUT OF THE DAY

We’re at the board at H:05 today, so don’t be late! 🙂

1. METCON

The Ocho
On the 4:00 x 8 rounds
20/15 Calorie row or 15/12 calorie bike
200m run

2. SKILL/SWOD

Accessory
Move through swiftly:
30 Weighted abmat situps
30 Mountain climbers
30 Abmat situps
50m OH KB/DB carry L*
50m OH KB/DB carry R*
*Carry L side to 100m turnaround, carry R side back

CROSSFIT KIDS IS IN SESSION 3PM, 4PM, 5PM & 6PM TODAY

HAPPIEST OF BIRTHDAY’S TO COACH NIC TODAY! Nic has been with CF Rebels almost since we opened! She was our FIRST COACH! She’s grown the kid’s program to the largest and longest-running in the Tampa Bay area! She’s a steadfast all-knowing resource at Rebels and we’re so very lucky that she’s “ours”!  Happy Birthday Coach Nic!

Please be aware of CFK’s need for the west rig. Classes are often preset with boxes and other equipment, so please ask a coach before taking equipment or setting up in this area.

-Many thanks from the CrossFit Kids Classes!

NEWS AND UPDATES

The Blue Shirts

You know your Rebel coaches wear blue shirts; that’s our “uniform” and we wear them proudly. The blue shirts are a visual for you to know which coaches are on the floor in a coaching capacity. Many of your coaches train during your class times and when this is the case, we change our shirt from the blue coaching uniform.

We always want to be available to you, to answer questions, and to help guide you. For some of us, we have a hard time turning that off during our time be to an athlete training in class along side of you. We recognize we are offering you a service and of course, we want to see you succeed.

Just like you, an hour of training is a form of self-care for us, stress relief, time to chip away at personal goals, and relate to you athlete-to-athlete. This allows us to be the best coaches we can be and provide the best service to you.

Help us, by seeking out a blue shirt when you need help with scaling, have general questions, need to turn in dues, change your credit card, pay for protein, etc. That doesn’t mean we want you to ignore us while we are training with you. Treat us just like any other athlete during the WOD from talking strategy, encouraging words, or maybe even a little trash talking.

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