Friday, May 24, 2013

Warm Up:

Agility Leg Swings x 15

1 round 10 reps per movement

empty Barbell Deadlift

Front squat

SDHP

Hang clean (squat)

Push press

Hang Snatch

WOD

With a rolling clock:

Mins 1-10;

3 rounds of:

7 Deadlift 215/135

21 Box Jump 24/20

Mins 10-20

3 rounds of

5 Push Press 115/65 7

Power Snatch 115/65

Mins 20-30

3 rounds of:

21 Bar Facing B

7 Hang Squat Clean 115/65

Saturday 1 pm class is canceled! Starting this weekend we are bringing back 7 am class on Saturday! No more 1 pm class. New class times are 7,9,&11 am for the summer months. We will have open gym every Saturday from 12-4 pm.

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!

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