Underground

Tuesday, July 7th, 2020

Happy Birthday Kristin B and Meg S!

Workout of the Day

I. SKILL/SWOD

Gymnastic Capacity NFT:
10 Minutes cycling through:
50’ Handstand Walk
5-10 Dead stop strict HSPU

II. METCON

“Underground”
For Time:
100 DU, 50 AbMat Sit-ups
25 Kipping Handstand Push-ups
80 DU, 40 AbMat Sit-ups
20 Kipping Handstand Push-ups
60 DU, 30 AbMat Sit-ups
15 Kipping Handstand Push-ups
40 DU, 20 AbMat Sit-ups
10 Kipping Handstand Push-ups
20 DU, 10 AbMat Sit-ups
5 Kipping Handstand Push-ups
Cap=30 min


FIRST OF THE MONTH: MEMBERSHIP DUES ARE DUE!

Athletes!  This is our friendly reminder to you all, seeing as we do not do contracts, that dues are due at or around the first of each month!

Please don’t make us chase you or there will be a burpee penalty! 😉

No, seriously, if you are not on a recurring credit card, please see a coach and pay this month’s dues…if it’s past the 5th they’re technically “late” 😬.

 

 

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

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!

 

 

BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

The newly enhanced BTWB app is the longest-running statistics tracker in the sport of CrossFit. It’s like your WOD Book or Workout Journal, only smarter!

Check out @crossfitbtwb on Instagram or Facebook.

As we’re all trying to figure out “how good we are”, BTWB has the most data you can use to determine not only your rankings by gender and age group, but by the style of training we do…from CrossFit Total…to Cindy…to a 500M Row.


If you’re not tracking your WODs, shame on you. Seriously, you’re losing the statistical benefit of seeing your progress.

CrossFit is our SPORT. We measure progress from month to month, year to year, workout to workout. Humans, in general, need to progress in life, and your training is no different.

You can use BTWB THROUGH BTWB and enter your own WODs and reps and scores.  Or, y0u can subscribe to BTWB THROUGH REBELS, for $7.00/month, and well do all the hard work for you. All you have to do is enter your score and whether you Rx’d or scaled it.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

Inquire with Coach Paul for details.

Rebel Leaderboard