FOR THE WEEK OF May 24 2021

This week’s birthdays: Peter Hogsholm (Monday May 24), Brian McCarty (Wednesday May 26), KJ Helms (Friday May 28), Faith Fuller (Saturday May 29), Jan Baird (Saturday May 29), Jessica Dorr (Saturday May 29)

Coach Moana is just the best!

Monday

Mighty Morphin Power Rangers

“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

* Target time: 16-18 minutes
* Time cap: 20 minutes

Snatch Deadlift to Mid Thigh + High Pull + Snatch 3×3

Snatch Deadlift to Mid Thigh + High Pull (From the ground) + Snatch:
– (1+1+1) @ 65% 1RM Snatch
– (1+1+1) @ 70% 1RM Snatch
– (1+1+1) @ 75% 1RM Snatch
*Rest 2 minutes between sets *

Tuesday

Red Ranger

Every 7:00 (3 sets)
30-24-18/24-18-12
Calorie Row or Assault Bike
After each set of calories: 8 up-downs

Pause Clean + Clean + Jerk Dip + Jerk 3×4

Pause Clean (pause in receive for 3 seconds) + Clean + Jerk Dip + Jerk:
– (1+1+1+1) x 3 working sets.
* Rest 60-90 secs between sets

Clean & Jerk 4×1

Clean & Jerk:
– 4×1 (Build-up from the previous complex)
* rest 60 seconds between sets *

Wednesday

Blue Ranger

15 min Amrap
30 Snatch (75/55)
30 Snatch (135/95)
30 Snatch (165/115)
Max Snatch (210/135)
* Athletes may Power or Squat

Accessory

3 Rounds
5-8 Glute Ham Raises
10 Bulgarian Split Squat (each side)
10 Single Leg Barbell RDL’s (each)

Thursday

Open Gym Or…

Group Stretch

Option 1:

Lord Zedd

18:00 Amrap
Teams of 2
2 rounds (each) (Partner 1 does 2 rounds, then Partner 2 does 2 rounds….)
100m Shuttle Run (50m down/50m Back)
15 Kettlebell Swings (53/35)
10 Handstand Push-Ups
5 Burpee Box Get Overs (30/24)

* Partner 1 will complete 2 full rounds followed by Partner 2. 2 rounds each = 4 rounds total per cycle, go for 18 minutes

Option 2:

Front Squat + Back Squat 5×6

Front Squat + Back Squat:
– (3+3) x5 sets. Move up in weight each set.
* Rest 60-90 secs between sets

Accessory

3 rounds
1 min plank hold
30 sec side plank (left/right)
30 flutter kicks (each side)
15 Russian Twists

Friday

Pink Ranger

12:00 Amrap
6-12-18-24. . .
Dumbbell Bench Press or DB Floor Press (50s/35s)
50 Double Unders (After each set)

Behind the neck Jerk 1×1

Behind the neck Jerk:
– Build to a heavy single for the day in 10 minutes
* rest 60 seconds between sets *

Saturday

8:00 AM Open Gym

9:00 AM Partner Workout

Murph on Memorial Day, Next Monday, May 31. 6, 7, 8, and 9 am classes only. Make sure you’re on the schedule!

The CrossFit community has a collection of workouts known as Hero WODs. These workouts are traditionally named after and done to honor and remember military veterans, first responders, and people who dedicated their lives to serving others and have now passed away. Perhaps the most famous hero workout is known as “Murph”, named after Lieutenant Michael Murphy, and CrossFit gyms traditionally do this workout on Memorial Day to honor and remember all those who have paid the ultimate sacrifice for us. You can read about LT Michael Murphy here.

Bring A Friend Saturday May 29

Saturday morning at 9am we’re having our bring a friend workout! This will be a partner workout with lower-skill movements that can be easily scaled for beginners and people who have no CrossFit experience. Have your friend sign up ahead of time here! Any friends you refer who join Rebels, whether on this day or any other day, get you half off your next month of membership!

New Midday Class Times and Open Gym Policy

We’ve combined our previous 3 midday classes into 11:30am and 12:30pm only in an attempt to increase class sizes and create a more fun, energetic training environment. This change is reflected on PushPress when you go to schedule classes as well as on the website.

We’re adding additional open gym opportunities starting this week! Thursdays will stay the same, but now we’ll allow athletes to stay after class and stretch, do accessory work, etc. Here are some basic rules for the new policy:

1. We require that you do class first – class is always the best way to increase your fitness and have the most fun!
2. Class gets priority on space, equipment, and coaching
3. Use the time for accessory work that you’re already familiar with – this isn’t the time to learn a crazy new skill all on your own that you’ve never even been introduced to.
4. If you worked out in the last class before the gym closes then there will be no open gym time afterward – you can only stay for open gym if there’s another class after yours.