Monday, September 2, 2013

Who’s coming with us to Charleston?! Register Integrity’s Revenge, a 3 day event hosted by CrossFit Integrity October 18-20. This event gets bigger and better every year! We want to take the whole crew! Who wouldn’t want to come along to Charleston for an October weekend!? 

To date, 307 athletes are registered for 2013 Integrity’s Revenge! — this includes 93 Individuals and 107 Teams. This is ALL Levels. We hope that those of you who came out to watch and participate in the Greenville Games got a chance to see the variety of ages and levels who compete at these competitions. It really is for EVERYONE. Please join, William, Jess and Jake for a fun trip this October. Start creating teams. This will fill up. We need to know who’s coming asap so we can arrange accommodations for everyone who wants a place to stay. 

September 9th – Registration prices increase
October 11th – Registration closes (or will close prior when divisions are filled and cap is met)

Register now, spots continue to fill up fast!

CALLING ALL VOLUNTEERS! The Apex Games event to be held at Fluor Field is just around the corner. We are sponsoring the rowing station and are in need of 8 volunteers on September 21. Shirts and swag bags will be provided for ALL volunteers. Volunteers 21 and over are invited to the after party as well. Please email swamprabbitcrossfit@gmail.com if you are free to volunteer. Several of our members are participating so volunteer so you can cheer right in their faces!

The Apex Games has also opened up a new Team Division. It’s the same event, but split in half so that each team member completes half of the stations and both members cross the finish line together. Great option if you were hesitant about doing it all on your own!

We are open for 1 class today! Join us for the FILTHY FIFTY at 9 am!

Warm Up

Arm/Leg Swings x 10

400m Partner Med Ball Run

2 x 10

SPT/Push Ups/Air Squats

WOD

“Filthy Fifty”

For time:
50 Box Jump 24/20

50 Jumping pull-ups

50 KBS 53/35

50 Walking Lunges

50 Knees to elbows

50 Push Press 45/35

50 Back extensions

50 Wall Ball 20/14

50 Burpees

50 Double unders

*Scale to the “Dirty Thirty”  30 reps of each movement

Sorry for the confusion! Monday’s class had an automatic cap on it that we forgot to adjust. Class is NOT full and you should be able to sign up now that we’ve fixed it. None of our classes have a cap and are never full so if you get that prompt in the future,come anyway. We will notify everyone when the time comes for us to cap classes. Thanks! For letting us know about the glitch!