CROSSFIT REBELLION

WOD or Treat

Halloween Party tonight. The event will start at 6:00 pm. We will start with a WOD and follow it with refreshments. Come in costume and be ready for some good times.

Also, FOX 6 will be in the Gym Monday morning. Come in @ 6:00 or whenever you can before 8:00. Help make CFR look good.

WOD 10-30-2009

Back Squat 5-5-5-5-5 reps

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Tonight, Frothy Friday!

No Saturday morning classes tomorow.  Halloween Party tomorrow night at 6:00 pm.  Come in costume ready to workout.  We will have refrehments and good times following the WOD.  Feel free to bring an item for the Party.  Healthy or not, Halloween is a designated cheat night. 

Also, keep checking the site for info on FOX 6 monday morning. 

Skills/Make Up Day

Come in and make up a missed WOD.  This is also a great day to come in and work on skills or work on strength. 

Reminder :  No Saturday classes this week.  Halloween Party this Saturday night @ 6:00 pm.  Come in costume ready to workout.  We will have refreshments and good times following the WOD.  Please post an item that you would like to bring for the after WOD festivities. 

 

WOD results

Brain's Revenge

The Brain at the finish line of the 15k trail run.

Also, if you want an inappropriate laugh go to YouTube and search 2 crossfitters 1 chalk bucket. This is a funny yet dirty stereotype of CF. Caution the language is rough. If you have spent time watching CF videos or reading posts on the mainsite you will think this is funny.

WOD 10-28-2009

Do the WOD that you did not do yesterday. 

Remember that we will have no classes Saturday morning.  We will have a Halloween Party at 6:00 pm.  Come in costume ready to workout.  We will have refreshments after the WOD.  Think of what you would like to bring for refreshments.  Many people will use this as a cheat night. 

Also, Monday morning Jeh Jeh  from fox 6 will be featuring CFR on Good Day Alabama.  If you can come in ad hang out for a while that morning it will be greatly appreciated.  See me at the gym for more info. 

WOD Results

WOD 10-27-2009

Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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or if raining

"Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.

Remember Halloween Party this Saturday night @ 6:00 pm.  No Saturday morning classes.  Come in costume ready to work out.  Refreshments and good times after the WOD.  Best Costume will win a prize. 

WOD Results

WOD 10-26-2009

Deadlift 1-1-1-1-1-1-1 reps

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No Saturday Morning Classes this week.  Halloween Party, Saturday 6:00 pm.  Come in costume and ready to work out.  After the WOD we will have refreshments and good times.