Friday, August 29, 2014
One day, 2 events to choose from! On Saturday, Sept 27th there’s something for everyone!
Choose to sign up for the SRCF Super Total and find your Snatch, Clean & Jerk, Squat, Bench Press, and Deadlift 1 RM. This event is Free and for our members only. We are still looking for volunteers to help load and unload bars. Reply to the FB event page if you want to volunteer. If you plan to participate sign up on the sheet at the front desk.
Register for our 2nd Annual Half Iron Rabbit. Swim Lake Jocassee, Bike Caesar’s Head, Run Paris Mountain solo or with a relay team of 3,6 or 9. Check the FB event page for course descriptions and registration prices. Registration includes race support, tshirt and plate of food at the after party.
The finish line of the racers will be finishing up around the end of the Super Total and both events will lead up to our September Party at Swamp Rabbit CrossFit.
Fitness & Performance
EMOM x 12
Odd: 1 3-position Power Snatch (high hang, hang, low hang) form over weight
Even: 3-6 Muscle Ups or 5 Strict Pull Ups & 5 Push Ups
Remember! We are open on Labor Day for one class at 9 a.m. Start the day out with a WOD and then get out there and enjoy the holiday with friends and family!