CROSSFIT REBELLION

WOD 07-29-2011

Hang Power Snatch 1-1-1-1-1

Also, Shoulder Press 4-4-4-4 @ 90% 1RM

The New class Schedule starts Monday.

The new class schedule is posted on the schedule page. The new classes have also been added to mindbody.  We added classes based on the survey that you all had the opportunity to complete.  The additional classes are on a trial basis.  We will keep and add as demand rises.  However, if the added classes are not being utilized we will remove them from the schedule.  Thanks for filling out the surveys, we appreciate your input. 

The CF games start today.  Make sure you are watching.  The live feed will be on the games site all day.  espn3.com will also be showing a three hour recap each evening. 

 

Results

WOD 07-28-2011

5 Rounds for times:

Run 400M

20 Kettle Bell Swings 53/35#

30 Sit Ups

Skill:  100 Double Unders- If you don't start working on them you will never get them.  If you can't do double unders, practice.

The games start Friday at 9:00 AM CST.  You can watch them on the games site.  The first WOD has be released.  It is nasty.  You don't want to miss the games this year.

 

Results

 

WOD 07-27-2011

With a Partner complete the following:

100 Knees to Elbows (sub 2/1 hanging leg raise)

200 Box Jumps (sub step up)

2,000 lbs of Overhead Squats (1 bar per team)

As usual, team members can not be working on the same movement at the same time.  Team members must share a bar for the squats.  Weights may be added or removed for each team member.  Split this up any way you want. 

The games are coming this weekend.  Be sure to check the games site for viewing info.  It will be streamed live, as well as covered on ESPN 3.com at times. 

 

 

Results

 
 

WOD 07-26-2011

10-9-8-7-6-5-4-3-2-1 of the following couplet:

Power Snatch 95/65#

Burpee with lateral bar jump

Skill: 10 Muscle Ups or 10 Bar Muscle Ups  (subs are 10 band assisted muscle ups or 20 Dead Hang Pull Ups and 15 weighted box dips or band assisted dips)

 

Results

 
 

WOD 07-25-2011

Karen

For time:

150 Wall Ball 20/14#

(Compare to Feb. 7, 2011)

Also: Deadlift 4-4-4-4 @ 90% 1RM

Thanks to everyone who came out Saturday evening.  We had a great time and unveiled some big CFR info.  We also had a t-shirt giveaway for all who attended.  Make sure to check your email and complete the class time survey ASAP. 

Don't forget that the 1st person to complete their CFR info sheet will get half off their next months membership.  The info has to be current.  No info from the past. 

The remainder of the 2nd anniversary t-shirts will be for sale for $10 starting today. 

If you received a Medium t-shirt at the party please look at the back.  If it says trainer, please bring it back to CFR and we will give you the correct shirt.  I gave it out accidentally. 

 

WOD 07-22-2011

Back Squat 5-5-5-5-5

Shoulder Press 4-4-4-4 @ 90% 1RM

CFR Birthday Party Tomorrow at 4:30.  BBQ will be provided.  BYOB.  Bring a side dish if you like.  We will be making some big announcements, so you need to be there.  It is going to be a good time.