Monday 9/7/15 – 9/13/15

The Bathroom renovation is almost complete. Please bare with us while we add the finishing touches(touch up paint, add lockers install fixtures). We appreciate your patience and we were so impressed with the courtesy we saw you using during morning shower time. You guys are awesome. Thanks!

We are happy to share that our neighbors and sister business, Soul Yoga, will be opening in 3-4 weeks and we can’t wait to share some special member deals with all of you. Stay tuned! 

SRCF IS TURNING 3!!! Join in on the celebration of our 3rd Anniversary on Saturday, October, 17 at 7 pm at Swamp Rabbit CrossFit.

FIREBREATHER IS STARTING SEPTEMBER 14TH! Start planning for the challenge! 

RULES

  1. Attend at least 5 scheduled classes per week for 4 consecutive weeks at Swamp Rabbit CrossFit. Sept 14- Oct 11.
  2. You cannot attend more than 3 consecutive classes Monday- Sunday. Week starts fresh on Monday. Example-Working out M-TH with no rest is not allowed and will disqualify you
  3. You cannot participate in multiple CrossFit classes per day. Specialty classes do not count for or against you. 
  4. Accumulate a 2,500 Meter Row each week. Split work as needed. (Any rowing done in class does not count towards the 2,500M)
  5. You have 1 and only 1 opportunity to make up a missed class the entire 4 weeks. Rowing an additional 10K will make up for that class.
  6. Sign in with class time each day on the sheet at the front desk. 

WIN the famous, coveted Firebreather T-shirt and $25 account credit towards merchandise!

 

Monday 9/7/15

Teams of 2

As many rounds & reps as possible in 30 minutes of:

400-meter run or 500-meter row

20 Power cleans 135/95

20 Overhead walking lunges 45/25

20 Abmat sit-ups

20 Burpees

-Partner A runs

-Partner B works

-Pick up where Partner left off

Tuesday 9/8/15

1 min of pull-ups

1 min of rowing (calories)

1 min of pull-ups

2 min of rowing

1 min of pull-ups

3 min of rowing

1 min of pull-ups

*compare to 6/8/15

Wednesday 9/9/15

Every minute on the minute for 21 minutes:

1 power snatch + 1 overhead squat

 

Thursday 9/10/15

Complete as many rounds and reps as possible in 15 minutes of:

9 Deadlifts 155lbs /100lbs

12 Push-ups

15 Box jumps 24/20

Friday 9/11/15

Partner WOD

“Twin Towers”

Each Tower (North and South) had 110 floors.

110 weighted step-ups

partner holds a plank

switch as often as you like

-then-

110 weighted step-ups

partner static hangs from pull-up station

switch as often as you like

 

 

Saturday 9/12/15

As many rounds & reps as possible in 10 minutes of:

7 bar facing burpees

7 front squats 135/95

7 push press 135/95

rest 3 min

1 mile run or 2k row

Sunday 9/13/15

Stop sign run

then,

3 rounds of:

10 air squats

:30 plank

10 kbs

:30 plank

10 push-ups

then,

stop sign run