About Our CrossFit Program

Want to dig right in? Jump to OUR PROGRAMS


“3, 2, 1, GO!” is an interesting way to start a workout.

15 years ago, CrossFit was not very well known.  Fitness trends included highly mirrored facilities full of machines and treadmills, no instruction, with half or more of the end result focused on vanity.  Fast forward to a time where many people of have heard of CrossFit (good or bad).  CrossFit envelopes so many facets in the lives of its community members:

 (meaning your fitness translates directly into your daily life)

If you want to get fit, fast, in a challenging environment, with others who have the same goals…if you want to improve your health (all the aspects of health), CrossFit is for you!


What do we mean by  “get fit fast“?   Well, can you push and pull your body weight?   Defined by us as a full range of motion push up where your chest touches the floor and then you push all the way up to full extension…or you hang from a bar at full extension and pull all the way up until your chin is OVER the bar?   Can you crank out 10-20 perfect, rock solid push ups? (No, knee push ups don’t count!) Or how many legitimate OVERHANDED pull ups (not underhanded “chin ups”) can you do…and how fast can you do them?  Yes, I said how fast.  Do we have your interest yet?



OK, how about speed?  Can you run fast? How about fast and “long” – meaning fast for 1/2 mile? What about rowing or jump rope or stationary bike?  Ever tried a sustained effort for time and distance? 



Can you lift heavy things from the ground? How heavy?  How about 1/2 your bodyweight? Or equal to your bodyweight.  Or twice your body weight and above?  Then could you hoist that load overhead?  These are all physical challenges that can be related back to your daily life.  




How fit you are is directly related to how functional,
or functionally independent you are.

Just because you can curl 70 pounds doesn’t mean you’re fit.
Fitness is a balance of many factors – some you probably assume:


… but what about

Not jacked up by all the “functional independence” talk?
OK, what about looking good (lean), feeling strong, and having more energy than you’ve ever had? 







Or, what about health? What if we told you this:
The results of being exposed to and active in our community can result in the following:

lower blood pressure
lower resting heart rate
improved HDL cholesterol
improved LDL cholesterol
improved triglycerides
improved blood glucose (increased insulin sensitivity)
improved body composition (reduction in body fat)
improved lean muscle mass (stronger, denser muscles)
improved bone density
lower risk for metabolic diseases including:  heart disease, diabetes, and cancer

Whatever your interest in the broad topic of fitness may be, if you haven’t tried CrossFit, you are truly missing out.


This is one of the most difficult things we do…explaining what CrossFit is.


IMG_3565 2.jpeg

CrossFit is difficult to describe…it’s difficult to explain to people…it’s difficult to compare to any other type of training.  To those who don’t CrossFit, the typical description probably seems obscure.  The fact is that its value in the lives of those who embrace it is the best definition!  

We believe CrossFit’s best description is in line with its results…and that’s relative to the individual.  So, straight from the mouths of CrossFitters all over…some CrossFitters will tell you they’ve never been so fit, or so lean; others will brag about their PRs (Personal Records) and best Fran time; some will hold your gaze with such intensity as they tell you how, because of CrossFit, they no longer need the cholesterol, blood pressure or diabetes medications they used to take; or how they shed 20, 30 or even 50 pounds and had a blast doing it.  And some bookworms and intellectuals will rattle of the textbook…(we love this one!):

CrossFit is constantly varied, functional movements performed at high intensities…it trains the athlete across all three metabolic pathways: phosphagen, glycolytic, and oxidative… Crossfit focuses on maximizing neuroendocrine response, developing power, cross-training with multiple training modalities, constant training and practice with functional movements, and the development of successful diet strategies.”   

The best way to understand CrossFit is to DO CrossFit.  And most CrossFit affiliates believe so whole-heartedly in their programs that they’ll let you “test drive” the training before you commit to joining.  And we’re no different.


CrossFit is a style of training applicable to EVERYONE. 

Yes, everyone.  No exceptions.  

Well, maybe a few exceptions…you have to have the desire to be better.  
Whiners, leechers, constant nay-sayers…you’re not going to do so well in our positive environment.

The CrossFit Journal article What is Fitness? states:

“We’ve used our same routines for elderly individuals with heart disease to cage fighters one month out from televised bouts.  We scale load and intensity, not programs.”

“The question regularly arises as to the applicability of a regimen like CrossFit’s to older and deconditioned or detrained populations.  The needs of an Olympic athlete and our grandparents differ by degree, not kind.  One is looking for functional dominance and the other for functional competence.  Competence and dominance manifest through identical physiological mechanisms.”






In the words of CrossFit’s founder, Greg Glassman:

World Class Fitness in 100 Words

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar.
Keep intake to levels that will support exercise but not body fat.

Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch.
Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups,
presses to handstand, pirouettes, flips, splits, and holds.
Bike, run, swim, row, etc, hard and fast.

Five or six days per week mix these elements in as many combinations and patterns as creativity will allow.
Routine is the enemy.
Keep workouts short and intense.

Regularly learn and play new sports.






Our CrossFit program combines Olympic- and Powerlifting, running, rowing, biking, basic gymnastic moves, plyometrics, calisthenics…and even tire flipping and rope climbing (again, totally scalable to the ability of the athlete) into WODs (workouts of the day) that are challenging, interesting and promote positive changes in your body and fitness levels.   And don’t worry if you are thinking: “I can’t even do a push up”, or “I don’t think flipping a tire would be in my best interest”.  You will always learn proper form and technique before being released to tackle any WOD.  You’ll also learn about the importance nutrition plays in both your fitness program and your health in general, and how important it is to listen to your body and honor rest and recovery days.  CrossFit is intense, but it’s very balanced.

On a daily basis, our programming changes and is difficult [for you] to predict – and that’s the nature of CrossFit.  We are trying to prepare you to tackle anything we throw at you (not literally…no medicine balls at the face!).  CrossFit is the current answer to fitness boredom, and to ineffective fitness programs. We periodize our programming using several strategies including a three-week priority of our most important elements (weightlifting, gymnastics and straight-line cardio), the Open Season and the local competition season.  While some of our athletes train religiously three days a week, some don’t want to miss a day at the box. It’s for that reason we use two days as optional “Open Gym” days.

Open Gym is where you can work mobility, strength or skill, but we curtail the high-intensity metcons to force some central nervous system rest.  Thursdays we program a workout but you have the option of Open Gym during your class time.  Also on Saturday’s at 8 am we offer the same Open Gym option.

Additionally, for a $35 premium per month, athletes can pay to train during the three closed hours as an “Open Gym” option (10 am, 2 pm and 3 pm).  This is unsupervised training for experienced athletes.

IMG_5060 IMG_6509


If you begin a CrossFit program without a structured foundations program, you’re asking for injury and frustration. Never discount the value of a solid foundation before entering a new sport.  Every good CrossFit box will offer a structured foundations program to ensure you not only understand the movements and have time to practice them under the watchful eye of a qualified coach but also to understand how and why we program different exercises and what we’re looking for in progressions and regressions (making a movement harder or easier).  Having the confidence to know that even though you don’t have pull-ups yet, you know exactly what your “scaled” version would be until you DO get pull-ups, lends to a more enjoyable and less stressful set up for each day’s workout.

Our foundation’s program can be done over the course of two weeks in a small group setting to simulate the class structure, or “fast-tracked” to accommodate busy schedules. For more about Basic Training go HERE.

The “WOD” (workout of the day)
This is our CrossFit Programming. Since our inception, we have advanced both our programming and our progressions so that for the advanced athlete, the WOD is challenging to their weakness and draws out their strengths. To the newbie or the intermediate athlete, we scale that WOD and offer progressions to bring these athletes up and progress their fitness level, to include skills, strength, and metabolic conditioning. Many of us have done marathons (running was our sport), cycling, triathlons, “globo-gym” bodybuilding, powerlifting, softball/team sports…but we all have found that CrossFit is the ONE sport where we can stay fit, progress in strength and overall fitness, lean out, and maintain the community atmosphere of team sports…all in one sport. See the explanations above to get a better feel for CrossFit, and visit our Contact Us page to request a Test Drive!

Our CrossFit Kids Program has been in motion since 2013! Our original team, led by Coach Nicole Turley, remains in charge of CrossFit Kids. We believe the consistency with our staff is important in growing the potential of the kids and in communicating with the parents.

We coach kids from age 4/5 all the way to young teenagers (before they qualify for the adult program).  Our program’s classes separate kids by age as we don’t agree that training a 5 year old with a 15 year old in the same class is in the best developmental interest of the kiddos!

  • CrossFit Kids, ages 5-8
  • CrossFit Pre-Teens, ages 9-12
  • CrossFit Teens, ages 13-15/16
  • CrossFit Teen Weightlifting (additional programming for the older kids)

With CrossFit, weightlifting and a nice balance of gymnastics, CrossFit Kids is a great way to create a love for fitness in your kids while keeping them healthy and active at the same time! This program is also “in charge” of the garden at CrossFit Rebels – always a hit when the kids can harvest their plantings and take food home to their parents for dinner! The only thing we’re missing is a chicken coop and a pasture!

For more on CF Kids, check out the CrossFit Kids Page…of course they have their own page!

At CrossFit Rebels, our Masters-level scaling starts at age 40 but the major scaling really starts at 55.  Daily, if a WOD can be scaled in load, skill or reps to better reflect a Masters’ level athletes’ skills and abilities, based on both the Open and the Regionals Workouts, we identify that and allow all athletes 55 years old and up to compete with a prescribed load  that reflects the general abilities of their age group.

With our masters’ athletes, we are also keenly aware of the aging body and joint pain from years of abuse, arthritis or injury can affect this population. We understand tendons aren’t as supple as they once were and muscles may not be used to moving the way we want them to. Our coaches are educated on this growing population of athletes and work with each athlete to appropriately scale the workouts to best serve each individual athlete.

Legends @ CrossFit Rebels was the brainchild of owner/coach and physical therapist, Ed Farina.  With a 30+ year history in outpatient orthopedics and a 10+ year career in fitness, strength and conditioning, AND as a masters athlete himself, Ed has created a one-of-a-kind program for “athletes” 65+ years of age. Never exercised? It’s never too late.  Truly, it’s never too late!

The Legends Program’s goal is increased independence, developed as participants build the following:

  • joint, muscle and tendon/ligament mobility.
  • core stability and strength, which results in better posture & balance.
  • strength and mobility in the most commonly atrophied and/or underdeveloped muscles in “older people”: glutes (rear-end) and hamstrings (back of leg) and “back” in general (mid/upper back and low back).
  • stamina and endurance – a little goes a long way – stairs get easier to maneuver and distances needed to travel to seem shorter.
  • community…it just happens; those you exercise with, become your partners…your friends.

For more information, head on over to our Legends Page for details about the program and how to participate.

This program allows an athlete to train within the daily WOD on Tuesday and Thursday, but has a high-volume lifting component on Monday, Wednesday and Friday. Our strength cycles occur every 12 weeks for 4 to 8 weeks. So, every three months, athletes can opt to participate in the Strength-biased Program for one to two months.  The reason some my cycle out at 8 weeks is to get back in the WOD to bring their metabolic conditioning up which can wane with more lifting and less metcon work. We recommend everyone do at least one strength cycle per year to enhance strength, stability, strict gymnastics and give your central nervous system a “break”.

There is an application process and entry starts approximately every 3 months with a small break in between cycles. The current cycles we offer are Power (in a Wendler 5/3/1 or Starting Strength fashion), Olympic, and Squat. For more information check out our Strength and Conditioning Program Page.

Strength programming is included in each members’ monthly dues. There is no extra charge.

Coming soon!

Coming in 2019.

The ability to assist a CrossFitting woman safely and strategically through her pregnancy while remaining in the gym is goal #1.  Goal #2 is bringing her back safely after birth, slowly and safely strengthening the core without affecting the body’s natural healing process with the abdominal muscles and abdominal wall. Assisting with mobility for low back pain often felt by women adjust back to “body after baby” and being sensitive to ligament laxity and CrossFit’s high repetition movements.

CF Rebels hosts a competitors program.  By no means does it mean that many of our athletes in the main “WOD” programming are not competitors – far from the truth. In fact, there are more competitors in the daily WOD than in RX+. The RX+/Competitors Programming requires a specific level of strength, skill, and commitment to training. We have an application process, compulsory competency in advanced gymnastics and barbell movements is recommended and we open entry into the program once a quarter. The loads are heavier, there is more periodized weightlifting, the WODs can be shorter and in higher numbers. These athletes commit to signing up for the CrossFit Open and competing in local competitions.

Their training is periodized around the CrossFit Open and Regionals. We are currently following Ben Bergeron’s Comp Train.

Learn more this program on the Rx+ (or Competitor’s) Page.

Competitor’s programming is included in each members’ monthly dues. There is no extra charge.

We offer Private Training at CrossFit Rebels by our coaches who are also personal trainers,  certified by an NCAA certified organization (like NCSA, ACSM, ACE….) which means they can’t just take an online test and call themselves a “personal trainer”.  We value additional training in anatomy, physiology and kinesiology that doesn’t come with the CrossFit Level 1 course.  CrossFit’s additional training in these topics, however, can supplement our personal trainers’ education.  All of our trainers are also (obviously) CrossFit trainers as well so there’s a high level of functional knowledge too.

Private training can fill many gaps in an athletes fitness or help with short-term goals:

  • Skill training for  the higher level skilled movements like kipping/butterfly pull ups, muscle ups, handstand pushups and double unders
  • Deficiency training  for areas that may be lagging behind, like upper body movements with women and mobility with the men
  • Pre-natal/Post-partum athletes who need structure to keep them safe (versus scaling on the fly)
  • Health coaching (accountability, lifestyle modification, diet/weight control)
  • CrossFit Open Prep – many athletes engage with a coach for less frequent but longer-term work to keep them moving forward on goals and efforts to perform better in the CrossFit Open

And for long-term private training clients, the purposes might be to guard the fragile athlete who may have osteoporosis or A-fib….our trainers are qualified and trained beyond fitness, but able to navigate many medical issues to allow you to either begin training when you thought it wasn’t possible, or to start your training safely while you’re dealing with other health issues.

Check out our Personal Training page for more details.

This is something we’re “known for”. When we get athletes who have trained at other boxes, we often recognize that this is just one way we stand out.

Life happens.  We’ve had athletes who have fallen off a stage at a concert and broken their leg, had motorcycle accidents and been left injured, or simply due to their sheet passion for our sport developed a tendonitis or similar from over-training.

When life happens, we can keep you training even with a sore shoulder, broken leg or after any type of surgery!

We use the physical therapy background of one of our owners, Ed Farina, to guide our Alternate Programming process.  The mechanism of injury is identified and we either work around it while it’s healing or we include rehabilitative exercises and stretches or mobility to complement the process.  Alternate Programming is structured and has a beginning date, scheduled end date based on normal healing, and phases within this time span.

We know we’re “out there” as far as a little above the norm for “group fitness”, but we know that keeping you “in the game”, with your friends and in your community, maintaining your fitness even in the presence of a limitation…nothing but good can come from this. We have heard other gyms will tell athletes “if you’re injured, stay home until you’re ready to train” – this could be the worst thing you can do for a CrossFit athlete (or any person engaging in fitness training)…when they need the endorphins, the circulation, and the joint movement the most, you tell them to stay home? 🙄 …not to mention the fact that you’re probably still paying for your membership while sitting at home waiting to “heal”.

Alternate Programming is just that – a way to continue your training while dealing with a setback.

Nutrition was the foundation upon which we built Rebels.  RebelHealth was the name of the personal training business we later merged into CrossFit Rebels.  Diet, sleep, fitness, stress management, “variety” in life, job satisfaction…all play a part in our ability to be as healthy as possible.  Before “Health Coaching” was a thing, we offered it in an unstructured way as a part of someone being a part of our community.

Of late, we’ve had formal requests for “help” on more than just the fitness and diet fronts.

  • “I need to be accountable to someone”
  • “I can’t seem to find time to meal prep, train AND workout…help!”

We are officially “helping” in a Health Coaching capacity one -on-one to keep our members “on track” and building healthy habits.

Check out the RebelHealth Page for more information.

For years we have been offering Yoga as a part of our membership program.  Currently, Thursday evenings at 7pm and Saturday’s at 8am, Tiffany Wimmer, RYT, CAHC, of Wimtastic Wellness, and CrossFit athlete extraordinaire, teaches our Yoga Program.  Being a legitimate CrossFitter, Tiffany understands what a CrossFitter’s body feels like and is going through.  She does not impose unrealistic expectations on our athletes, nor expect them to be as flexibe as she.  Rather, her patience and desire to enhance their CrossFit training comes out in her programming.  She is truly the best!

Functional Movement Screen, or FMS, was created by physical therapist Gray Cook.   The Functional Movement Screen (FMS) is a tool used to identify asymmetries which result in functional movement deficiencies. The FMS aims to identify imbalances in mobility and stability during seven fundamental movement patterns. These movement patterns are designed to provide observable performance of basic locomotor, manipulative and stabilizing movements by placing an individual in extreme positions where weaknesses and imbalances become noticeable if appropriate mobility and motor control are not utilized. Once these deficiencies have been identified through the FMS Screen, a program of corrective exercises is then developed with the goal of preventing musculoskeletal injuries.

Both are offered at CrossFit Rebels by Ed Farina, Physical Therapist.

In 2017 we identified the need to help our moms and dads continue training while caring for little ones.  We currently offer a supervised babysitting hour three times a week – working toward 5 days a week – during the 9am class.

Our staff is a volunteer/co-op staff of moms and grandparents from our adult and Legends CrossFit Programs.  We treat this as a formal service/program so that our parents can train without worrying about who is caring for their child.

Never Leave Home Without Us!

Vacation in the future? Fear of losing that hard-fought skill, endurance or strength?  Never fear…we’re here to be sure you keep CrossFitting even when you’re on vacation (we can hear the cheering everywhere!).

The first thing you should do when vacationing away from your local CrossFit home is to go to CrossFit Headquarters website and find an affiliate near where you’re vacationing.  Simply look on the left side of the webpage for “Affiliates”.  They’re listed by state.  Click the state you’ll be in, and active affiliates by city will be listed.  Typically, most affiliates have drop-in rates and welcome Crossfitters from other boxes.

If you’re traveling to a place where there’s no CrossFit affiliate, never fear (again!) – here’s a handy little travel document you can slip right into your passport book or your plant ticket sleeve:  Travel WODs