Thursday, June 27, 2013

Come out and cheer on your Swamp Rabbit CrossFit Upstate Affiliate Team! The first Upstate Affiliate League competition will be this Saturday at our gym! The UAL is made up of the 19 upstate CrossFit Affiliates. Many of the local affiliates will be competing. The after party will also double as our Firebreather Party, so show up to get your $$! WOD 1 of 3 begins at 1 pm. We will have meat and grown up drinks! Please bring a side to share. Come cheer on the team and get to know our neighbors! No pets on Saturday, please.

Warm Up

2 Rounds

200m Run

10 Air Squats

10 Box Jumps

-Then-

Warm up to your Back Squat weight

MOD

20 Rep Back Squat adding 5# to your last successful weight

WOD

5 Rope Climbs (3 to 1 Prog)

21-15-9

Box Jump 24/20

Power Clean 135/95

Abmat SU

5 Rope Climbs

Classes are getting BIG! Register for class before you show up. Please register as early as possible so we can plan ahead for a large class and more coaches!! Thanks!

SIGN UP NOW! Greenville Games WOD#1 &  #2/3 have been posted. Check them out and SIGN UP!

It’s getting sweaty! Please bring your own sweat towels. Free towel service is for shower towels, not sweat towels. We just can’t keep enough clean shower towels ready to go if we’re using them all for sweat towels. THANKS!

WHITE RABBIT CONTEST IN FULL SWING! Get your white rabbit sticker, stick it somewhere cool, snap a pic and email it to [email protected] Best photo wins a FREE MONTH! Rabbits are for sale at the Front desk for $5.