Oct 6 2014
This is week 1 of our “Look good Naked” test program. What kinda strange program is this you ask? Well, it’s a program that will combine “Body building” exercises and CrossFit programming. The body building will isolate some key muscle groups that require development; specifically shoulders, back, core and gluts. For this program to achieve it’s purpose a strong, focused mind/body connection is key. Meaning while isolating a group of muscles you must remain focused and “feel the burn” then complete a few more reps. This can be a new experience for some, so make sure to communicate with your trainer. We are happy to help you understand the difference between “feeling the burn” and pushing too hard. Layered on top of the strength exercises we will be using classic CrossFit programming for conditioning. CrossFit programming is hands down the best way improve performance and GPP. To fully take…
Oct 5 2014 “Bring a friend WOD”
Hey Rebels, Today is your opportunity to bring a friend to the gym and help them complete a fun and challenging WOD. Please arrive 15 – 20 minutes early and help calm some nerves with mobility and socializing. Your guest is welcome to stay after the WOD for our Corn Hole games and potluck. Teams of 2, Alternating movements, One person working at a time. 5 minute AMRAP 2 lengths bear crawl each 20 walking lunges each 2 minute Rest 5 minute AMRAP 10 KB Dead lifts each 10 slam balls each 2 minute Rest 5 minute AMRAP 10 Russian twist each 10 wall balls each Have some fun today!! And welcome new friends to the Rebel extended family.
Oct 4 2014
Fitness Teams of 3, 5 rounds for time 750 m row 150 SU 45 Med ball cleans 30 step ups Performance and Sport Teams of 3, 5 rounds for time 750 m row 60 DU 45 power cleans 95/65 30 box jumps 24/20
Oct 3 2014
Fitness Team Cindy 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Work as a team to complete the work, alternating reps, sets or movements Performance Cindy 20 minute AMRAP 5 pull ups 10 push ups 15 air squats Sport Mary 20 minute AMRAP 5 HSPU 10 pistols 15 pull ups