Phase 2 of the Rebel Benchmark Series is in, and the numbers are telling us something we didn't expect.

This episode, the coaches break down the full gym snapshot from Mikko's Triangle (Rebel Style) — EMOM 40, Row/Ski/Bike/Rest — and dig into the scatter plot that reveals whether Thornbury called its shot or played it safe. 79% of members held their target for the full 40 minutes. 22 got bumped up mid-workout. 16 didn't finish — and the coaches explain why that's the most honest result in the data.

We also unpack the standout finding from Phase 1 & 2 so far: 34% of women landed in Foundations for Clean & Jerk, and the panel gives their read on what's driving it — strength, technique, or confidence.

Your individual results are live in the portal now. Your spider chart is building across the year — Phase 1 and Phase 2 are the first two points, with Phase 3 (Gymnastics, October) and Phase 4 (the CrossFit Open) still to come.

This is the first time Soul Rebel has had real data on where the gym stands. Use it.

Ever felt like you were running just to keep up? 🏃‍♂️💨 Last weekend, we tackled Harry's Longest Mile challenge, and it was mind-blowing! Here’s what happened:

From the moment the clock started ticking, it was an adrenaline rush. The time cap reduced every two laps, and let me tell you, it caught up with all of us! 😅

The camaraderie, the cheers, and the sheer determination of everyone involved made it an unforgettable experience. I went in thinking it’d be just another run, but it was so much more!

Why did I sign up? To challenge myself and push beyond my limits. Sometimes, you just need that little nudge to jump into the deep end. 🌊

What’s your biggest fitness challenge this year? Comment below!

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Can't wait for next year – who’s in? 💪

#HarrysLongestMile

#FitnessGoals

#ChallengeYourself

#RunningCommunity

#RiseTheRebel

#CrossFit

Run Club has a coach — and this episode, you finally meet her.

Erica programs Thornbury's Run Club and runs her own Ocean Grove Run Club on the side. She sits down with the panel to talk credentials, why the programming looks the way it does, Zone 2 training, and how to start running more without burning yourself out. Plus tips for Harry's Longest Mile and Hyrox.

🎧 https://open.spotify.com/show/3JjSTD7n0M2q9BSp3939GP?si=5t3HFa8eTEqX4x_99yhzIA

This episode, we sit down with Coach Nanda to learn more about the person behind the coaching clipboard.

We chat about how she first discovered CrossFit, her experiences as both an athlete and coach over the past 13 years, and some of the lessons she's learned along the way.

We also announce an exciting change for Soul Rebel Thornbury, with Nanda stepping into the role of Chief Programmer and taking over programming responsibilities from Head Coach Ben.

Whether you've trained with Nanda for years or are just getting to know her, this episode is a great chance to hear her story, learn what drives her as a coach, and get a glimpse into what's ahead for the gym's programming.

🎧 Listen in and get to know the newest person shaping your training at Soul Rebel. 💪

This week on the Soul Rebel Podcast, we break down the results from our Rebel Benchmark Series and dive into what they actually tell us.

We chat through the Snatch and Clean & Jerk testing, the Barbell Cycling Test, and the Death By Clean & Jerk challenge, highlighting some standout performances along the way.

More importantly, we discuss how to interpret your own results, what strengths and weaknesses they may reveal, and how you can use this information to guide your training moving forward.

Whether you hit a PB, found a weakness, or surprised yourself with your engine under a barbell, this episode will help you get more value from the numbers than simply writing them on a whiteboard.

Train hard. Train smart. Keep rebelling. 💀🏴‍☠️💪

This week on the podcast, we dive headfirst into the weird world of health and fitness trends.
From things our members have genuinely tried… to questionable experiments from the coaches themselves… to some of the strangest health practices humans have believed throughout history.

Ice baths? Activated charcoal? Sleeping hacks? Toe spacers? Liver cleanses? Raw garlic? Ancient wellness rituals?

Some actually helped.
Some probably did nothing.
And some should’ve stayed in the group chat forever.

This episode is a fun look at why humans are always searching for the “next thing” to feel healthier, fitter, happier, or perform better — and how to tell the difference between useful habits and complete nonsense.

Expect laughs, honest stories, a few controversial takes, and maybe even a couple of things you’ll want to try yourself.

**Sorry about the technical issues with the recording of this weeks episode 🤣 We're still learning all the ins & outs of technology**

Training hard but not seeing the results you expect?

You’re not alone—and it’s probably not your effort that’s the issue.

In this episode, we unpack the most common nutrition struggles we see inside the gym, why diets keep failing people, and what actually works long-term.

We also introduce our new nutrition coaching program and show you exactly how it helps you build habits that stick—without cutting out foods or starting over every Monday.

Most people think the answer to better results is simple—train harder.

But what if that’s actually what’s holding you back?

In this episode, we unpack volume vs intensity—how much you’re doing vs how hard you’re working—and how balancing the two is the key to long-term progress.

We talk through:

• How CrossFit defines intensity (and why it drives results)
• Why not every workout should feel like the Open
• How to match your effort to the goal of the session
• Common mistakes we see in everyday training
• Practical ways to get more out of your 1-hour class

This is a must-listen if you want to train consistently, avoid burnout, and actually keep improving.

We share our experience with the CrossFit Open, why we believe everyone should sign up, and what you can learn from the process — regardless of your level. We also explain how the Open fits into a bigger picture of ongoing testing throughout the year.