Monday, May 20, 2013

 

We are so excited! TODAY we start the 20 Rep Squat Program. 

Here’s  how it works- We will squat on Monday and Thursday. If you miss a day, you will make it up on another day as long as you squat twice a week. You must squat twice/week or this will not work. You start at 80# less than your 5 rep max. For example, if my 5 rep max squat is 300#, I will start at 220#. You will squat your starting weight 20 times. That is 20 reps without racking the bar. Take as long as you want. The bar can rest on your back, but weight cant be racked or it’s a failed attempt. If you fail at all throughout this cycle you use the same weight the next time.  A fail is a fail. Do not fail and then attempt the remainder of your squats. You fail and you are done for the day. You can only go up in weight next time if you complete the 20 reps.  Every squat day  you will add 5#total to your last lift. In eight weeks, you will be back at your 5 rep weight, but you will be doing it 20 reps. WOAH. 

Warm UP

400m run/row
3 rounds of
10 shoulder pass throughs
10 box dips
10 empty barbell squats
10 push ups

-then-

Hip Mobility

Warm up to 20 rep weight

MOD

5RM minus 80# X20

WOD

WOD
“JT”
21-15-9
HSPU
Ring Dips
Push Ups

In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan May 2006.

“My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today.” -Erin Taylor

We will be open for 1 class only at 9 am on Memorial Day Monday, May 27.

SIGN UP ONLINE IF YOU PLAN TO COME!

$$$FIREBREATHER MONEY FROM APRIL IS READY FOR PICK UP! CONGRATS! Get your tshirt and money from the front desk! No Party this month.

The Following Days are Bring a Friend Days

Wednesday May 22

Wednesday June 5

Wednesday June 19

We love that you’re taking advantage of our Bring a Friend days! Please remember that new CrossFitters and guests who have not participated in On Ramp cannot come to any of the other regular class times. If you’d like to bring a friend, please only do so on bring a friend day or invite them to our Free intro class on Saturdays at 9 am. We program specific WODs for these days to ensure safety for first timers and to keep a good class flow. Bringing new friends to regular classes without notice can take instruction time away from our current paying members. We appreciate your compliance!

LOG BOOKS ARE BACK IN STOCK! GET ONE TODAY! $15 +tax

Refer a friend! If you get someone to sign up for a monthly autopay membership you get $25 off your next month.
* past referrals do not apply

New Stickers for Sale! $5

The member who submits a photo of the white rabbit sticker in the coolest place by June 30 wins a FREE MONTH membership! Spread the rabbit! SUBMISSIONS ARE ROLLING IN! email pic to swamprabbitcrossfit@gmail.com

UPCOMING EVENTS

HIT CROSSFIT’S 3rd ANNUAL STRONGEST CROSSFITTER June 1

Affiliate League Kickoff June 29

All upstate affiliates are invited to the kickoff event hosted by Swamp Rabbit CrossFit. Stay tuned for details.

Greenville Games July 13

We are closing Saturday, July 13 so the entire gym can participate. All levels, individual or partner! This years Greenville Games will feature six divisions; Men and Female Rx and Scaled as well as two-person same-sex team competitions for both RX and Scaled.