CROSSFIT REBELLION

WOD 01-30-2012

Helen
3 Rounds for time:
Run 400 M
21 KB Swings 53/35#
12 Pull Ups
Compare to 10-3-2011

Skill: 15 Pistols Per Leg

Today is the 15th day of the Paleo Challenge. Only 30 to go. You should be feeling the difference. If you are still having a hard time please bring your nutrition and WOD journal in. We will be glad to sit down and review it with you. Also, if you are eating "deli meat" make sure you are reading the ingredients. Most have sugars and other forbidden items. Know what you are eating!

Don't forget about the filthy fifty charity WOD at CFT this weekend.

WOD 01-27-2012

Back squat 6-6-6-6 @80%

Run 200m x8 Rest 90 sec. Between each

RESULTS

We've had some issues uploading pictures to our website the last couple of days so that's why you haven't seen any results. The issue is fixed now so here are Tuesdays and Wednesdays results.

Tuesday:

Wednesday:

 

WOD 01-26-2012

6 Rounds for time:
8 Shoulder Press 115/80#
30 Double Unders (sub tuck jumps)

Also: Deadlift 8-8-8-8@ 70% 1RM.

WOD 01-25-2012

4 Rounds for time:
10 Power Cleans 135/95#
15 Burpees
20 Sit Ups

Skill: 20 Back Extensions

It is day ten of the Paleo Challenge. Hopefully it is starting to get a little easier for you. At this point your body should start adjusting to your new diet. Additionally, your cravings should start to diminish. For many people the real benefit of the challenge will start to take effect around this time.

WOD 01-24-2012

Cindy

AMRAP 20 Min.

5 Pull ups

10 Push Ups

15 Squats

skill: Tour the new CFR location

We have worked hard, with the help of so many of you to get the new CFR up and running. We truly appreciate the work that you guys did to help with the new location. We look forward to training with you in your new gym.

The address for the new gym is 3029 6th ave. South.

We will be running a regular schedule today.

On a different note this is a great video on scaling for intensity. It's good to remember that going Rx'd shouldn't always be your #1 goal. Sometimes it's important to scale the weight and focus on sprinting and intensity in a WOD.

CLOSED MONDAY

We apologize for the inconvenience, but we are going to be closed Monday.
We are working as fast as we can to get everything ready and plan to be open normal hours on Tuesday.
Again we are very sorry. Thanks so much for understanding!
Kyle and Alima

WOD 01-21-2012

Move CFR for time.

We will be starting at old CFR at 10:30am. We will then be moving to the new gym at the corner of 6th ave. S and 31st Street. We have street front signage, as well as a sign on the building. After we finish unloading the truck, we will have a Paleo lunch. See you at the gym.

01-20-2012

Grace
30 Clean and Jerks 135/95#

The last WOD at the old CFR.

REMEMBER: we are closed tomorrow. Moving starts at 10:30. We hope to see you there.

WOD 01-19-2012

"Donna"
3 Rounds
Run 400M
25 Med Ball Cleans 20/14#
25 Pull Ups

Skill: farmers walk 70/53# (2 walks to B&A).

Moving Party Saturday @ 10:30 am. We will serve a Paleo lunch at the new gym following the move. Please let us know if you plan on helping. We need to order enough food for everyone.

Anyone interested in helping out on Sunday let me know. We will be installing the mats and lifting platforms.