Tuesday, April 2, 2013

MOD
EMOM 6
5 Push Press 70%of you 1RM
WOD
AMRAP 7
7 SDLHP 75/45
7 ring dips
rest 3 mins
AMRAP 7
14 OH Walking Lunges 45/25 plate
Burpees to the plate(no clap)
13.5 Viewing Party! Come over at 8pm Wednesday to watch the announcement of the final open WOD.  13.5 will feature 2011 & 2012 CrossFit Games champion Rich Froning Jr vs. 2008 Games winner Jason Khalipa. Going into the 13.5, Froning is in 1st place worldwide and Khalipa is in 6th. Come have a beer and try out our new pre packaged/portioned paleo meals. We are happy to now offer you a healthy paleo meal to take with you for breakfast, lunch or dinner. Meals are ready to go in our SRC fridge right now! There is an option to purchase a full week’s worth of food  or just 1 at a time! Meals are made locally.

Lunch/Dinner large $9/regular $8

*Pork tenderloin w/spiced apples, green beans, toasted almonds

*Pineapple grilled chicken, stir fry veggies and avocado

*Salmon with mango jalapeno salsa, vegetable medley and avocado

*Beef tenderloin, steamed broccoli, sweet potatoes

Breakfast $6.50

Egg Omelet with (or without peppers & onions), fruit cup, toasted almonds

 

SERIOUSLY!!! Please register for class online before you come. As class size grows, it is important to us to maintain a safe environment where you will get as much attention as possible. We need to be prepared for large classes so that we can schedule more coaches to assist. If you have trouble signing in, please email swamprabbitcrossfit@gmail.com and we’ll work it out. THANK YOU!

Olympic Lifting Clinic with Brandon on Saturday, April 6! 2:00 PM All levels.  Free to members.