FOR THE WEEK OF MARCH 22nd
This week’s birthdays: Mike Lisi (Wednesday)
Coach Haylee ripping through snatches on her way to completing 21.2 during our Friday night lights for the Open this past week. Thank you to Falon for lots of great photos!
Snatch Technique (15)
1 Power Snatch
1 Pausing Overhead Squat (3 seconds in the bottom)
1 Snatch Drop
A Tribute to Theo
22x Cal Row
17x BJ 30/24
15x DL 185/135
9x FS 185/135
6 x 30 DU*
*6 Bar Facing Burpees after each set of DU
25 min cap
Coach Nicole came up with a version of this workout for the kids to do to honor Theo’s courageous fight during the CrossFit Rebels’ Spring Jamboree. During that time, Theo had already undergone 17 treatments but was still able to grace us with his presence and attend that Jamboree!
After 19-month-old Theo grievously lost his 14-month battle on 10/21/2016 we modified this workout to be done on Theo’s birthday each year by the adult class. It is important to remember this sweet boy. He was born into an unfair world with extremely unfair circumstances, but he never stopped fighting. He gave his family and EVERYONE who knew him loads of joy and plenty of laughs and love.
We will all forever remember the life of Theo Huff!
The Old Block (25)
50 wallballs 20/14
40 box jumps 24/20
30 lateral barbell burpees
20 power snatches 115/85
1000 m row
4 sets NFT:
10 weighted Situps (Heavy)
10 weighted situps (light)
10 abmat situps (no weight)
Handstand Walk (10)
EMOM x 10 Min
Minute 1 – handstand walk practice
Minute 2 – recovery row
500 m bike, 21 DL 225/155
500 m bike, 21 SHSPU
500 m bike 15 DL
500 m bike 15 SHSPU
500 m bike, 9 DL
500 m bike, 9 SHSPU
OPTIONAL RECOVERY WOD
*If doing the OPEN nice slow, keep body moving
stretch, foam roll, get ready for last OPEN workout
21.3 – TBD
Watch the live Open announcement early on Thursday afternoon at http://games.crossfit.com
8:00 am Open Gym, 9:00am partner workout – come see what Coach Pete has planned!
We’re clearing out the back room behind Rebel Health for some exciting projects, so stay tuned for more info on that! If you have any stuff stored back there (there’s still quite a lot back there, even some baby pictures) please pick it up this week!
NEWS AND UPDATES
THE OPEN: 2 Weeks Down, 1 to Go
Everyone did a great job during week two here. Whether you’re competing officially with a judge Friday night or Saturday morning, hitting the workouts hard in class, or just coming out Fridays and Saturdays to be part of the community and cheer people on, thank you! You all have made the Open a great success and a ton of fun already.
If you haven’t come out during the Friday night (7:15 pm) or Saturday morning (10:15 am) judging periods please come on out! This coming week is our final week of the Open, and it’s one of the best and most fun showcases of all the things that make CrossFit and specifically CrossFit Rebels really special.
Check the leaderboard here: https://games.crossfit.com/open
The Open brings together multiple generations
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