Week Of April 5 2021

This Week’s Birthdays: Mimi Pollack and Brandon May (Wednesday), Steve Stratton (Friday), Erin Murray (Saturday)

Probably 40 reps in to a set of 50 back squats at 355 (disclaimer: this is a joke, do not attempt 50 back squats at 355 lbs. You will die)



Snatch Technique (A)

3-4 Sets

2 Pausing Snatch Balances 

2 Pausing Overhead Squats 

*Pause 2s in the bottom of each squat.

Snatch Technique (B)

3-4 Sets:

3-Position Squat Snatch

Percentages based off of 1rm Squat Snatch

Set 1: 30%

Set 2: 35%

Set 3&4: 40%

“Over and Out”

For Time:

20 Power Snatches 95 / 65

20 Lateral Barbell Burpees

20 Overhead Squats 95 / 65

20 Lateral Barbell Burpees

20 Squat Snatches 95 / 65



Clean & Jerk Technique

On the 2:00 x 5 Sets:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk

*Pause 2 second in the catch position of the 1st clean and the 1st jerk

Percentages based off 1RM Power Clean & Jerk:

Set 1: 35%

Set 2: 40%

Sets 3-5: 45%

“This Little Piggy” 

3 Rounds For Time:

500m Row or 1000m bike

21 Toes to Bar

12 Power Clean and Jerks 135 / 95 lb



Gymnastics Push Stamina 

6 Rounds Not For Time:

4 Strict Handstand Push-Ups

4 Strict Ring Dips

4 Push-Ups


On the 4:00 x 5 Rounds:

9 Burpee Box Jumps (24″/20″)

12 Double Dumbbell Front Squats (50’s/35’s)

15/12 Calorie Assault Bike

or row



Group Stretch

Optional Active Recovery


1st – 1:00 Row

2nd – 1:00 Plank

3rd – 1:00 Bike

4th – 20 Russian Kettlebell Swing

5th – 200m Run



Gymnastics Pull Stamina 

5 Rounds Not For Time: 

1000m Bike or 500m row

5 Strict Pull-Ups


3 Rounds for Time:

5 Bar Muscle-Ups

10 Bar Facing Burpees

15 Deadlifts 225 / 155 lb

20 Wallballs 20 / 14 lb



8:00 AM Open Gym

9:00 AM Partner Workout


We had 10 athletes make it to the CrossFit Games Quarterfinals! (We think)

While we may still be waiting on a couple emails from CrossFit HQ as of the time writing, I believe we had 10 athletes make it to the CrossFit Games Quarterfinals. This is a huge accomplishment, and we should really celebrate these athletes. If I’ve missed anyone I apologize profusely – the lead coaching team has all collaborated to make this list, but since the cutoffs haven’t been released for the Masters divisions yet at the time of writing it’s been a little tricky to figure out.

  1. Lynn Flynn
  2. CJ
  3. Matt Crum (qualified in the open division and for his age group)
  4. Oscar (qualified in the open division and for his age group)
  5. Coach Pete
  6. Coach Andy

Masters Qualifiers (as far as we can tell right now)

  1. Joel Katz
  2. Sam Farina
  3. Lou Groves
  4. Janice


Here at Rebels we have a decent run set up. We can utilize our back door to run to our straight, flat road and go down and come back without any hills, obstacles or obstructions.
Here are some situations our coaches have experienced while visiting other boxes on vacation:
-Have had to run down/up stairs leaving and entering the building
-Have massive hills as part of their 400m (talk about slowing your times)
-Crossing train tracks at a busy intersection
-Big rocks and gravel to be avoided
-Running through bushes to get to the trail that is the actual run path.

All these things can make your run much more challenging and a lot scarier. We’re not running on a residential road, so there are no dogs chasing us. But this is a public road so we have people flying to and from work at all hours of the day. All we have to do here at Rebels is KEEP OUR HEADS UP and STAY OUT OF THE STREET! …And wear the occasional reflector when it’s dark out.
We all know how tired we can get while running, especially a few rounds into a workout. Being on a busy road like we are we ask that you keep your head up and be vigilant while you run. It is the cars job to avoid humans and it is the humans job to make themselves easily avoidable.

If you were driving to work at 7 in the morning and it was still dark out and you are half awake would you be 100% ready to avoid someone running in the road? This is how we have to think. It is a two-lane road, metaphorically and literally. So let’s hug the side of the road as closely as possible.

April 1-3 2021Week of April 12 2021