Shoulder Press 95/65#
Wall Ball 20/14#
Ring Dips

Remember to register for the Rumpshaker. The deadline is this Friday.


  1. Is this timed?

  2. See ya at 5:30 am. If I can get up that is. I won’t have even been off work 9 hours at that point. Sad…

  3. Kyle Deneke says:

    For time

  4. Scott M. says:

    Nice job last night everyone! How about those lunges – holy smokes. On another note, my wife made Alima’s paleo meatloaf last night and it was a big hit. My 7 year old son even had two servings. It’s great stuff if you haven’t tried it.

  5. Recipe? Where are y’all posting this stuff?

  6. That is one that I need to post to the food blog. Scott specifically asked me about paleo meatloaf so I sent it directly to him. I think I have shared it with Robyn and a few others as well. Anyway, I’ll try to get it on the blog soon.

  7. Ok – i just posted the paleo meatloaf on our foodblog.
    nicole you can click on the “eat this” button on the left column of this site or you can go to http://www.crossfitrebellion.com/eatthis

  8. booSLACKER says:

    ugh… overslept… don’t ask me how since i took a nap yesterday and was in bed at a decent time last night… will make up saturday – hopefully.

  9. OK, Kyle, I’ll ask: what’s the sub ratio on the ring dips?

  10. the sub is box dips with a weight plate on your lap. same number of reps.

  11. Oh, Good Lord, what have I done? Just registered for the Rumpshaker 5K. Y’all send good running mojo my way for the next few weeks.

  12. yay donna! Alison, that means you better sign up too! Didn’t ya’ll make an agreement?!!
    It’s going to be fun and there may even be a little after party at CFR for the participants!

  13. nice job, donna! you will all have a blast!