CROSSFIT REBELLION

WOD 09-01-2011

Please take a few minutes to log in to www.fgb6.organd create a fund raising page.  Be sure to join team Crossfit Rebellion.  Our gym goal is to raise $3,000.00.  The event is in less than 3 weeks.  The proceeds from this event will take care of our nations heroes as they return home from battle fields across the globe.  Regardless of politics, please take a minute to help these soldiers.  It is the least we can do.  We will be going to CrossFit Birmingham to take part in the Fight Gone Bad Event.  You need to raise money or plan to donate in order to take part.  More details to follow. 

Fractured Fran

5 rounds for time:

9 Thrusters 95/65#

9 Pull Ups

Skill:  Farmers Walk, 53/35#  5 trips to B&A and back

We will be closed for Labor Day (Monday the 5th)  Sorry for the late post about this .  Everyone enjoy the holiday. 

Results

 

WOD 08-31-2011

With a partner complete the following:

One runs while the other works.  After the first person completes the run, switch places.  Post time and total reps completed.

Run 400M

Wall Balls

Run 400M

Box Jumps

Run 400M

Kettle Bell Swings 53/35#

As usual, the winning team will have all of your wildest dreams come true. 

 

Results

 

CFR Race Team

Below are the races we are reccomending for the fall. Not all of these races have an option to register as a team. However, that does not mean a group of CFR members can't join together to run and cheer each other on. The races noted with an ** do have team registration and we will be registering as Team CrossFit Rebellion. Feel free to discuss in the comment section on which races you would like to participate in.

Oct 1  9 AM Sawyerville 5K Greensboro, AL $25 (I realize this is a little bit of a drive, but if you have friends you can stay with in Tuscaloosa on Friday night its not too far from there and if you've never been to Pie Lab Donna says it's a must. I will admit, I'm mostly going for the pie.

**Oct 15 9 AM Race for the Cure 5K Linn Park $30 (or $40 if you want a chip) Must register by Sept 30 for Team Participation

 Nov 5  8 AM Vulcan Run 10K Boutwell Auditorium

Nov 13 8:30 AM Xterra Alabama Trail Run 10K Oak Mtn $30

Jan 7  7 AM Red Nose Run 5K $25

**Feb11/12 Tough Mudder Atlanta $120+ (depending on how early to register). Team Name CrossFit Rebellion PW:Brain

**Feb 13 7 AM Mercedes Marathon Relay $200 per team (5 person team)

March 31 Rumpshaker 5K (more details TBA)

WOD 08-30-2011

For Time:
Split any way you want,
35 Deadlift 225/155#
70 Burpees

Skill: 4 Wall Walks (12feet or 2 mat lengths)

Don't forget about the post cards we have at the gym. 

This Friday we will be having "Frothy Friday".  It will be a great opportunity to socialize and get to know your fellow CFR members. 

Results

 

WOD 08-29-2011

Angie

100 Pull Ups

100 Push Ups

100 Sit Ups

100 Squats

You must be finished before the next class starts. 

This WOD is on your info sheet. Be sure to add your time to your list

 

WOD 08-26-2011

Take 15 Minutes to establish a 1RM Shoulder Press

Hang Power Clean 1-1-1-1-1

Run 800mx3 Rest 2 minutes between each run.

WOD 08-25-2011

21-15-9
OHS 95/65#
KB Swings 53/35#
Box Jumps 24/20