Thai Chicken Lettuce Wraps
Hey guys! We've been getting lots of questions about nutrition lately, specifically about how to cook healthy but tasty meals at home and we hear you! We will now be featuring a recipe of the week in the nutrition section of our website's blog. Here's the first one. Please let…
6:00 & 7:00am classes are cancelled. Please check back regarding 9:30am and the rest of day.
Hey Rebels! Due to the impending snow storm, please check the website for possible class cancellations tomorrow morning. If there are any changes to tomorrow's schedule, we will post them by 5:15am tomorrow. Be safe!
Earth Fed Muscle is Here!
Earth-Fed Muscle Protein, pre-workout, creatine and ZMA products are here and on our shelves! We've chosen to carry Earth Fed Muscle products because they are dedicated to creating supplements with all natural and organic ingredients. The company was founded with the intention of providing athletes and individuals with high quality…
HUGE congratulations to the Rebel Barbell Club. Ten of our Rebels took home multiple medals including Gold, Silver and Bronze! And our Rebel Team won 2nd overall! We are so proud of you all!! Drew, Katy, Courtney, Pete, Katie, Kimmy, Melissa, George, John & Marc... YOU GUYS ROCK!!!
Monday 170313- Clean complex
Strength: Clean pull+clean, 3+1 Back off sets: 80%x3+1x4 Conditioning: 10 min EMOM: Even: 7 Front squats Odd: 7 Push Press Same weight for both movements Barbell club 1) Snatch - 60%x3, 65%x3, 70%x3, 75%x3, 80% x 3, 3RM 2) Snatch Pull - 100% (of sn) x 3 x 4 3)RDL - 3x5
WOD For time 750m row 50 push ups 50 wallballs 100 double unders 50 wallballs 50 Push ups 750m row
Friday 170309- CrossFit open week 3
WOD *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior…
Thursday 170309- Push press+ push jerk
Strength: Push press+ push jerk, 3+1 Back off sets: 80%x3+1x4 Conditioning: 12 min EMOM: ODD: 10 Seated dumbbell press EVEN: 12 cal row
Wednesday 170308- Front squat
Strength: Front squat, 3 reps 5 second descent Back off sets: 80%x3x3 Conditioning: For Time: 150 kb swings * Every time you break perform 20 wall balls Barbell club 1)"Clean & Jerk - 60% x 3+1, 65% x 3+1, 70% x 3+1, 75% x 3+1 x 3 2) "Clean Pull -…