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FS and FRAN (rolls right off the tongue…)

Tuesday, July 16th 2019

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WOD
SKILL/SWOD


1.
FS
5 x 3 w/ 2 sec. pause @ bottom
Alt: 8-10 x strct HSPU

METCON

2.
“Fran”
For Time:
21-15-9
THR 95/65
Pullup

-10 min. cap-


RX+
SKILL/STRENGTH

Gymnastic Focus Work
Not for Time:
1:00 Light Row + 60% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 50% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk
1:00 Light Row + 40% of Max Strict HSPU
1:00 Light Row + 50′ HS Walk


Midline
OTM x 9 (3 Rds):
Min 1 – Strict TTB
Min 2 – GHD Static Hold – Belly Up (Supine)
Min 3 – Banded GM
Not for score. Practice quality reps in each time domain.


METCON

Conditioning
“Run DMC”
4 Rounds:
200 M Run,
8 Bar Muscle-Ups
200 M Run,
12 DB PSn 70/50/35

 


 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

OPEN GYM TIMES AND STRUCTURE ON THURSDAY AND SATURDAY

Friendly reminder about Open Gym: 

Thursdays Open Gym times are class times. If you want to train, you’ll show up at the top of the hour for the class you’re scheduled into. It’s not a free for all, meaning you can’t just show up at half past and do your thing. We are a class-based box and each hour still has to remain organized so the coaches can manage what all is going on during each class. The explanation for the posted WOD will occur at the top of the hour. Showing up at H:30 for an H:00 WOD will get you nothing – no explanation and probably no help as we should ask you to wait till the top of the hour for the next class. Please respect the class times regardless of the day. 

Additionally, due to the fact that we have classes, and we’re not an all day 24/7 Globo Gym, your classes are still about an hour. The same rules apply for the 6am class that apply to the 9am class (fair is fair). We close at 10am so the 9am class has an hour. If you train at 6, 7, or 8am you have the same options as the 9am.  

Finally, “Open Gym”, when we added this option, is meant to be used for Strength or Skill. Not metcons. We run you guys pretty hard on M,T,W, and F.  Thursdays are mean to break from the metcon and work strength, skills, and deficiencies. If you feel you’re “deficient in metcon”, show up more on M,T, W, and F!

Thanks in advance for your cooperation. All coaches have the authority to enforce these rules. 


COMING IN JULY! REBELS’ NEW WEBSITE!

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Rebels opened over 8 years ago – before Instagram existed and when the iPhone 4 was the latest!  And… before mobile versions of websites existed.  In the last 8+ years we’ve been moving and grooving, growing and evolving…and it’s finally time!

In the middle of July we will begin the transition to a new website platform.

We do not expect this to come without problems and we’ll do our best to work through the transition is the way we’re going to tackle this.  We hope we’ll transition without a hitch of you all not knowing what the WODs are or what’s going on, but to prevent that, we’ll probably manually post to FB the WODs (wish IG has the ability to link, but right now it doesn’t for us).  Stay tuned!

yesterday's results

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