CROSSFIT REBELLION

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.

WOD 01-18-2012

For Time;
100 Burpee Box Jumps

Also: Shoulder Press 8-8-8-8 @70%1RM

If you want to help with the gym move on Saturday. Meet up at the current CFR at 10:30 AM. We appreciate everyone who cam help as we transition into the new CFR.

I Will also need additional help on Sunday. I will be spreading out all the mats and setting up the lifting platforms.

WOD 01-17-2012

For Time:
10 Rounds
15 Deadlift 135/95#
15 Push Ups

Skill: 25 Dead Hang Pull Ups

Don't forget CFR will be closed Saturday. We will be moving to our new location. If you are interested in helping with the move let us know.

RESULTS

WOD 01-16-2012

Run 1 Mile
AMRAP 12 Min.
5 Burpees
10 Squats
15 Sit Ups
Run 1 Mile

Skill: PVC or Empty Bar Snatch Balance

Paleo Challenge Starts today. Remember to keep track in your CFR guide book. No cheating. If you have questions email us. We are glad to help.

As you know, we are moving. We will be closed on Saturday for the move. If you would like to help with the move let us know. We might need some help on Friday night, as well as Saturday. We will post more details as we finalize the plan. We hope to open at our new location on Monday.

Also, Congrats to Alima and Nick for completing their Olympic Lifting Certification this weekend (pictured below with Josh Everett).

WOD 1-13-2012

Push Jerk 3-3-3-3
Deadlift 8-8-8-8 @ 70 of 1RM

Then: 100 push ups for time

Paleo Challenge starts Monday. Make-up Paleo seminar tonight at 6:30.
Details on the gym relocation coming soon!

WOD 01-12-2012

4 Rounds for time:
Run 400
25 Wall Ball 20/14#
30 Double Unders (sub tuck jumps)

Skill: 25 Ring Dips

Paleo Seminar: Make Up Session this Friday.

Paleo Challenge Starts Monday.

WOD 01-11-2012

Pull Up Ladder

Followed by 100 Sit Ups for time

Paleo Challenge Seminar tonight at 6:30. If you plan on taking part in the Paleo challenge you need to attend tonight. If you cant make it tonight you can catch the make up session on Friday.

No 6:30 WOD tonight.

Paleo Challenge starts Monday.