Open Gym or Daily WOD Option
DATE: Thursday, April 21,2016
Open Gym Or Daily WOD Option
SWOD:
10-15 Min to Establish 1RM
TGU (Turkish Get-up)
*Must Complete both Right & Left
3×3 Squat Clean (CL)
METCON:
For Time:
21-15-9
HSPU (Handstand push-up)
Pistol
Pullups
Burpee
Cap: 15 min
CASH-OUT/ MOBILITY:
Core:
4x 1:00 Planks; 30′ rest Between each.
Forward Plank
Left Side Plank
Right Side Plank
Forward Plank
UPDATES/EVENTS:
Saturday, April 23rd:
8:00AM: Open Gym
9:00AM: Team WOD- BRING A FRIEND (a non Crossfitter who you think would like to try us out)
*Put their name next to yours on the schedule, so we can plan accordingly.
Saturday, April 30th:
Charity Softball Game 3:3opm
Threshers Game, Followed by Fireworks.
*Come have fun and hang out with your Rebel friends at the Tiki Hut
*Tickets can be sold at Brighthouse Field or at the Box $18.00
*Includes entrance to both games and all you can eat & drink from 5-7:30pm.
Saturday, May 7th:
First Team Beach WOD!- Meeting our CrossFit Rebel family at the beach for a WOD.
8:00am: There will be no open gym today!
9:00am: Meet at the beach TBD!
Saturday, May 14th:
8:00AM: Open Gym
9:00AM: Team WOD- BRING A FRIEND (a non Crossfitter who you think would like to try us out)
*Put their name next to yours on the schedule, so we can plan accordingly.
Monday, May 30th:
MEMORIAL DAY- MURPH!
Class Times will be announced soon. There will be scaling options available for everyone, both team & individual.
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