Monday, July 21, 2014

photo-2

The 5:30 AM Ladies are all smiles after a tough WOD!

Fitness

Performance

A.

A.

Front Squat

Front Squat

5 x 7, across

5 x 7, across

B.

B.

15-12-9

21-15-9

Deadlifts 185/125

Deadlifts 225/155

200/400/200 run after each round

400m Run after each round

   
   

Extra Work:

 

Snatch

 

Work to a heavy single from

 

the low hang (below knee)

 

TODAY IS THE LAST DAY TO REGISTER FOR THE GREENVILLE GAMES! We have almost 20 athletes competing on Friday/Saturday in Rx, Scaled and Team divisions. We posted all of the WODs linked to videos(click the WOD picture) on the July 11 blog. Check it out.

Gville Games Still needs volunteers. Register here

Unfortunately our Social Director/Audio Man, Gaby Dibo, is out of town this weekend, but he has donated a lot of his gear so we can stream the CF Games  and Greenville Games leaderboard from our tent. We are in need of a tent manager. Someone to help with set up,  possible technical difficulties, and general hype. Anyone not competing who wants to step up to  help with tent management duty on Friday and/or Saturday please let Jessica know. You can also email swamprabbitcrossfit@gmail.com.

We also need 2 more pop up tents.

We are cutting the 11am class this Saturday to encourage our athletes to come over to the Piedmont Athletic Complex to Cheer on your fellow rabbits and hang out at our tent. JOIN US!

New Session of Fundamentals starts Monday, 7/21 at 6 am or Tuesday 7/22 at 5:30pm. This is the entry to membership. Share with your friends! All current members can attend Fundamentals for free if you feel you need a refresher!