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OPEN GYM OR… BRODKSY

Thursday, July 18th 2019

Happy Birthday Fluffy!

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WOD
SKILL/SWOD

1.
Pullup Capacity Drills
-See attached at box
*If hands aren’t shredded from T/W
Alternate will be to work HSPU/ HS Walk progressions

METCON

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Michael Brodksy

2.
“Brodsky”
7RFT:
7 x burpee pullup
7 x THR 135/95
21 x KBS 55/35
33 x DU

*Your fellow athlete Matt Ellis put together this workout with a few of his coaches in California for one of his best friends and K-9 partners, Michael Brodsky, who was killed in action in 2012. He was a K-9 handler that was deployed in Afghanistan and the numbers represented are significant to his death. While down range he was hit by an IED on July 7th (7/7). He was in life threatening condition and with the extent of his injuries was moved to Germany for more extensive treatment. He, unfortunately, was not able to recover from his injuries and lost his life on July 21st (7/21) at the age of 33. Every year Matt completes this workout on July 21st in memory of Mike. This year will be the 7th year anniversary of his passing.

3.
Finisher-
2 rds:
20 x SL Box SQ (1 leg off side of box)
20 x SLDL
20 x single DB OH WL (each leg)



RX+
Rest day or work your weaknesses.


CROSSFIT KIDS IS IN SESSION 4PM, 5PM & 6PM TODAY

PLEASE be aware of their need for the west rig and ask a coach before setting up in that area.
Many thanks from the CrossFit Kids Classes!


NEWS & UPDATES

UPCOMING &  IMPORTANT DATES AND EVENTS

THE NEXT BRING A FRIEND WOD IS SATURDAY, AUGUST 17th

bring a friend

Saturday, July 20th
8:00am Open Gym & Yoga
9:00am Coach Tiffany’s Team WOD

Saturday, July 27th
8:00am Open Gym & No Yoga
9:00am Coach Paul’s Team WOD

Saturday, August 3rd
8:00amOpen Gym & Coach Sam’s Team WOD preceding the…
9:00am CF Kids Annual In House Competition (tentatively scheduled)

Saturday, August 10th
8:00am Open Gym  
9:00am Coach Jaida’s Team WOD

Saturday, August 17th
8:00am Open Gym  
9:00am Coach Paul’s Bring-a-Friend Team WOD

Saturday, August 24th
8:00am Open Gym 
9:00am Heats begin for the Annual 31 Heroes WOD (teams of 2), 31 minute AMRAP

Saturday, August 31st 
8:00am Open Gym & 
9:00am Coach TBD’s Team WOD



BEYOND THE WHITEBOARD: TRACK YOUR FITNESS

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The newly enhanced BTWB app is the longest running statistics tracker in the sport of CrossFit.

Included Features:

  • Rebels WODs will be pre-loaded (No more writing down your workouts, only
    submitting your score!).
  • Get tomorrow’s WOD the night before!
  • No more figuring out a ton of percentages. Weightlifting and gymnastic percentages will be automated based off prior input.
  • See where you ranked in the WOD against all the Rebels who submit throughout the day.
  • Tracking of benchmarks and lifts will be recorded and easily sorted.
  • Track not only your fitness but also your sleep and mobility.
  • Analyze your weaknesses.
  • See where you rank in popular workouts (Cindy, Fran, etc…).
  • You’re special: this is only offered to current athletes of CF Rebels.

yesterday's results

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