Tuesday, May 28, 2013

Mr. Rick was so inspired by everyone who showed up to participate in yesterday’s Memorial Day Murph in honor of our lost service men and women, that he raised his pledge and donated $2,013.00 to the Wounded Warrior Project ! The Emery family also donated $5 for every person who participated with us yesterday! Thank You to the Timmons and Emery families for their generosity!
We had a big group of 71 athletes and lots of Pr’s!! Great job everyone. We are so lucky to have such a strong family of athletes training at Swamp Rabbit CF.
Warm Up:
200m Run
Leg Swings x 10
2 Rounds
10 Lunges
10 DB Single Arm PP, alternating
10 Russian Twist w/Med Ball
MOD
20 Back Squats, add 5lb total from last time
WOD
OTM x 16
Even – 5 Push Press 135/95 FTG
Odd – 8 TTB
After Party- 100 Double Unders or 2 Minutes of Practice
TAPE! 
We have athletic tape for sale at the front desk for $3.00. We are no longer giving tape away. We’re going through too many rolls each week and it’s getting expensive, man! Pick up a roll here or at any sporting goods store to keep in your gym bag and wrap yourself up head to toe if you’d like!