THEO’S WOD

Monday, March 23rd, 2020

Happy Birthday Mike Lisi!

HOME-GYM

SKILL/SWOD

3-5 sets
3x heavy PC
6x strict ring dips
6-9x kipping HSPU

METCON

“A Tribute to Theo”
For time:
22 calorie row
17x BJ 30/24
15x DL 185/135
12x C&J
9x FS
6x (30x DU, and do 6x BFB after each set of Dubs)

25′ cap
Comp to 3/21/19

REBEL EQUIPMENT

SKILL/SWOD

3-5 sets
3x Alternating DB PC
6x box dips or diamond pushups
6-9x Kipping HSPU (if you have abmats, risers and a wall), or tripod handstand pushup = feet on ground, wide, hands on floor, like a very piked HSPU

METCON

“A Tribute to Theo”
For time:
400M run or 2 min run
17x Tall jumps or jump overs (jump over a family member on hands and knees)
15x Weighted Single Leg DB DL (8 on the non-dominant side, 7 on dominant side)
12x Single DB C&J (8 on non-dominant side, 7 on dominant side)**note: video is from the hang; you’re going from the deck.
9x Single DB FS
6x (30x DU, and do 6x BFB after each set of Dubs)

25′ cap
Comp to 3/21/19

NO EQUIPMENT

SKILL/SWOD

3-5 sets
3x PC with anything (gallon jug full weighs 8 pounds) or standing weighted shrugs (ANYTHING… and you can do single sided, one side at a time (bag of cat litter or dog food)
6x box dips or diamond pushups
6-9x Kipping HSPU (if you have abmats, risers and a wall), or tripod handstand pushup or regular pushup

METCON

“A Tribute to Theo”
For time:
400 M Run (2 min)
17x Jump over something (family member on all fours)
15x Non-weighted Good Mornings or single leg straight leg toe touch
12x Step back lunges
9x  Jump squats
6x (30x DU*, and do 6x BFB after each set of Dubs)
*If you don’t have a rope, do lateral hops side to side over an object like a shoe

25′ cap
Comp to 3/21/19

CROSSFIT KIDS HOME WOD POSTED ON THE CF KIDS BLOG!

This is new! We’re now in the swing with the Kids Program! Check me out HERE.

NEWS & UPDATES

FINALLY SOME NEWS!

RE: COVID-19 – there is no new news on closures. The local cities are meeting at 1pm today to discuss, among other things, if they will invoke a shelter-in-place order. If this occurs, some of the small group training will get harder, which will make motivation even harder. Nothing we all can’t survive, but we need to stick together, remember the basics …and remember this won’t last forever. We’ve been through worst…unlike the last hurricane that kept us from training, we have power, food and water.

By the time you’re reading this, we will have met to form some plans for April to continute providing the WODs online, possibly livestreaming classes, and getting a little more creative with programimg to keep the skill and challenge high and the interest higher.  We promise, we’re “ON IT”!

RE: APRIL – we anticipate we will remain closed 4/1. As soon as the governor lifts the ability for gyms and fitness studios to re-open, we’ll open that next day. And heavy barbells will be on the docket! In the meantime, we’ll be reaching out to everyone via email regaring April. We know we are not the only personal service based business in trouble…restaurants, bars, all personal services are struggling. Rebels employs 5 paid coaches and 18 work exchange coaches. We are doing our best to work with the landlord, have plans for the power company and with the reserves we have – take care of as many of them as we can. We have heard from some of you that you anticipate continuing to pay April’s dues in exchange for the programming, equiment we loaned out and movtiation – social media and personal. We are at your beck and call.  Some of you have offered to pay for those who can’t, and for that we are so grateful.  We also know some of you, like us, have been forced to close, have been laid off, or lost hours. For you, we don’t expect anything…we expect you to keep training, call/text us if you need equipment we can provide (no charge!) and let us know what we can do to help.

We are in contact with a few companies THAT ARE HIRING! Let us give you some info.