Wednesday, September 4, 2013

Calling all volunteers! We need 6 more volunteers for our station at the Apex Games on September 21!

The time slots we are asking people to sign up for are All Day, 11:30-2:30 or 2:30-4:30.

Anyone can volunteer! Please email swamprabbitcrossfit@gmail.com if you would liek to help.

Games Athlete, Jenn Jones, will be visiting us for the rest of the week! Take a look at the schedule and come to her classes!

Warm Up

Run 400M

3 x 10

Shoulder Pass Through

KBS

Goblet Squats

MOD

Front Squat using percentages of  1RM

  70%x5, 80%X4, 85%x3, 90%x3 – rest 2 minutes

WOD

100 Burpees for time.

*Every 3 minutes (beginning at 0:00): 10 Pull Ups

*Rx+ = 3 Rope Climbs

20 Min Cap

SEPTEMBER FIREBREATHER STARTED THIS WEEK. This will be the last month of Firebreather.

We are so excited that SRC has been such a success. But we are quickly outgrowing our equipment and staff.  In an effort to improve the quality and diversity of classes and equipment for our growing gym, we have decided to discontinue Firebreathers to provide us with the ability to grow with you! Our classes are growing and there is great need for smaller classes, more classes, variety of classes(yoga, olympic lifting, mobility, etc), and more equipment. We hope that you find the new things to come in our 2nd year of business valuable to your membership.