Week of February 14th

FOR THE WEEK OF FEBRUARY 14th

This week’s birthdays: Tim A and Konan (Sunday), Heather C (Tuesday…we miss you!!)

Pictured above: Steve B with perfect KB swing form: hips at full extension, elbows locked, bottom of the KB facing the ceiling.

WORKOUT OF THE DAY

THIS WEEK-AT-A-GLANCE

SUNDAY

Happy Valentine’s Day!!! Today we rest and recover from Battle of Sexes.

MONDAY

1. OHS SQUATS
15 minutes to establish 1RM

2. FREEDOM SAUCE 
AMRAP 3:
21 OHS 95/65
21 Lateral burpees over bar
Time remaining: ME calories row

Rest 3:00

AMRAP 3:
18 OHS 95/65
18 Lateral burpees over bar
Time remaining: ME calories row

Rest 3:00

AMRAP 3:
15 OHS 95/65
15 Lateral burpees over bar
Time remaining: ME calories row

Rest 3:00

AMRAP 3:
12 OHS 95/65
12 Lateral burpees over bar
Time remaining: ME calories row

TUESDAY

1. KICKSTARTER
AMRAP 20:
30/21 Cal bike
30 Alt single arm DB hang C&J
20 T2B
10 Strict HSPU

DB: 50/35

2. EMOM SKILL CONDITIONING (NOT SCORED)
Alternating EMOM x 12
Min 1: DU
Min 2: C2B
Min 3: HSW

WEDNESDAY

1. DEADLIFT 
5 Rounds NFT:
8-16 Alternating pistols
5 DL

DL builds each round. Start at ~60% 1RM

2. JUKE BOX 
5 Rounds for Time:
15 DL
12 Box jump overs 24/20
9 FS

BB: 155/105

Cap: 25-30 minutes (+5-10 RX+)

THURSDAY

OPEN GYM OR…

GROUP STRETCHING AT H:00

OPTION 1: LIFT LIKE LAURA
AMRAP 21
Teams of 2:
30-calorie row
20 burpees over-the-rower
10 power cleans 155/105

Read more about Laura here: https://www.crossfit.com/210213

OPTION 2: FORTITUDE
Alternating OTM x 30:
Min 1: 15/12 cal row
Min 2: 15 burpees

OPTION 3: OPEN PREP FORTITUDE
Alternating OTM x 30:
Min 1: 15/12 cal row
Min 2: 15 WB 20/14

FRIDAY

1. TOO MANY (on the 0:00)
For time:
50 DU
10 Power snatch 95/65
21 T2B

50 DU
10 Power snatch
15 C2B

50 DU
10 Power snatch
9 BMU

Cap: 12 minutes

2. POWER SNATCH (on the 12:00)
Build to a heavy single power snatch

Cap: 8 minutes

3. BAR MUSCLE UP PRACTICE

SATURDAY

8:00 OPEN GYM
9:00 COACH PETEY’S TEAM WOD

NEWS AND UPDATES

CROSSFIT KIDS PROGRAM IS GROWING

Our beloved Coach Nic created and built our CrossFit Kids program from the ground up. Her efforts are the reason we have the thriving, well known, and well respected kids program. Nic will be graduating from physical therapy assistant school and sitting for her boards this summer!

In an ideal world, Nic would be involved and run the program forever. However, we all see her thriving as a physical therapy assistant and know that she won’t be able to be the heart of the CFK program forever. Knowing this, we want to plan accordingly to provide the infrastructure to allow the CFK program to continue to run and flourish.

We envision this infrastructure to be a team of coaches who will share coaching classes which are held M, T, Th 4, 5, and 6pm. This team of coaches will share responsibility of building relationships with parents and providing high-quality coaching for youth. Coaches will need to have the personality to relate, communicate, and empathize with ages 5-teen.

Coaches will need to have or obtain a CrossFit L1 certificate. Anyone interested should talk to Ops Director and Head Coach, Tiffany at the box or by tiffany@crossfitrebels.com.


THE OPEN IS AROUND THE CORNER

Once a year ahead of the CrossFit Games, CrossFit hosts an online competition that is accessible to ANYONE AND EVERYONE! There are four categories for this year’s Open, which will make it the most accessible Open in the event’s history.

This year, the Open spans three weeks; one workout per week. You’ll have your fellow Rebel athletes along side of you, in your own box, and at 3, 2, 1, GO, you’ll complete the assigned workout while having a judge count your reps and hold you accountable for movement standards. From there, you upload your official score to the Open app, where you can see how other Rebels are doing, other people within your age bracket, workout category, etc. We get to really test our fitness and mental strength. The Open will point out areas of weakness and give us direction on goals and what to do to improve.

It’s really an amazing time of year. A time of year where we get out of our comfort zones, where we push a little harder, where we put forth that extra effort, where we bypass a drink of water for the sake of time. It’s a time where the community comes together for this event and the energy created is like none other.

Registration is live and we are closely monitoring who has signed up! Don’t be surprised when your coaches ask you why you haven’t signed up yet!

Register online here: https://games.crossfit.com/open


POST WOD CLEAN UP

Hey Fam! Thanks for being so diligent in cleaning up post workout. We REALLY appreciate you being so thorough in your clean up to be sure we are disinfecting the equipment (Box rule #12 “clean up your DNA”). We’ve gotten feedback and have seen how some of our plates are starting to breakdown. In an effort to keep the plates in the best condition as possible, let’s spray the rags with cleaning solution instead of directly spraying any equipment.

Our sanitation company also recently pointed out to us that the ratio of cleaner to water is 1 oz to 1 gallon of water. This ratio actually makes the solution look nearly clear. Please don’t be alarmed, we are just being more diligent with the proper ratio of cleaner, which we are hopeful will help with the breakdown of the plates, while also still sanitizing equipment.

Appreciate you!

 


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