Week of April 12 2021

FOR THE WEEK OF APRIL 12

This week’s birthdays: Mark O and Lori Milo (Friday April 16),

THIS WEEK-AT-A-GLANCE

Monday

Back Squat
– 5 sets x 5 reps @ 60%-65% 1RM Back Squat
* Complete a set every 1 minute, on the minute for 5 minutes *

Back Pause Squats
– 5 sets x 1 reps
* Complete a set every 90 seconds *

“Falcon”

For Time:
50 Goblet Squats 53/35
50 Burpees to target (approximately 6-inches out of reach)
50 Toes to Bar

Optional Cash Out

3 sets
10-15 Hip Extensions
10. Step Back Lunges (each)

Tuesday

Every 3:00 (6 sets)
– 0:00 – 3:00
15/12 Calorie Assault Bike
15 Power Snatch (75/55)

– 3:00 – 6:00
15/12 Calorie Assault Bike
12 Power Snatch (95/65)

– 6:00 – 9:00
15/12 Calorie Assault Bike
9 Power Snatch (115/80)

– 9:00 – 12:00
15/12 Calorie Assault Bike
6 Power Snatch (135/95)

– 12:00 – 15:00
15/12 Calorie Assault Bike
3 Power Snatch (155/105)

– 15:00 – 18:00
15/12 Calorie Assault Bike
Max Power Snatch (175/115)

* 20/15 Calorie Row

Wednesday

Bench Press
– 5 sets x 1 reps @ 90% 1RM Bench Press
* Complete a set every 2 minutes, on the minute for 10 minutes *

Deadlift
– 5 sets x 1 reps @ 90% 1RM Deadlift
* Complete a set every 2 minutes, on the minute for 10 minutes *

For time:
30-20-10
Dumbbell Thrusters (50s/35s)
5-3-1
Rope Climbs

OR

30-20-10
Dumbbell Thrusters (50s/35s)
20-15-5
Strict Pull-ups

Thursday

Open Gym or…

Group Stretch

Teams of 2
4 sets each
P1 – 400m Run
P2 – Max Meter Row

– Switch when partner finishes the run and continue alternating until both partners have completed 4 sets of Run and Row. Every 250m rowed is 5 seconds off your total time.-

– Example: 20:00 time + 5000m Row (5000➗ 250 = 20×5 =100 seconds (1:40) ) = 18:20 (Total Time)

Friday

8-minute Amrap
30 Chest to Bar
50 Air Squats

– At 10:00 –

8-minute Amrap
30 Push-Ups
50 Air Squats

– At 20:00 –
5 min Amrap
Max Clean and Jerks (135/95)

Saturday

We are closed this Saturday, April 17th, for the Barbell Rehab seminar. It was originally scheduled back at the end of 2020 but was postponed and has been scheduled for this weekend. Unfortunately they need the gym the entire day April 17 and 18. Go watch our teams compete at WODWars, work out with the Rebel Runners this weekend, do an at home or outdoor workout, or take some well-deserved rest, and we’ll see you Monday.

We’re almost done cleaning out the back room!

Why Should You Hire A Professional Junk Removal Service ...

We’ve been clearing out the back room behind Rebel Health for some exciting projects, and are almost done, so stay tuned for more info on that!

NEWS AND UPDATES

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, 11 am
-Kids classes: Monday, Tuesday, Thursday 4, 5, 6 pm