Thursday, September 5, 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 like to help.

 Our people are getting signed up for Integrity’s Revenge! Register and then let us know that you’re going by putting your name on the front board. If you are interested in a place to stay let us know and we can help with arrangements.

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!

Firebreather and Jenn’s send off get together is THIS FRIDAY at 8:30 pm. We will meet at Nosedive for drinks and hang out time. See you there. You do not have to be an August Firebreather to attend. EVERYONE IS INVITED!

Warm Up

Row 250

3 x 10

SPT/Good Mornings/Barbell Presses

MOD

Behind the Neck Push Press

5 x 3

WOD

Run 6 x 400m, on the 3 Minute

Scale to 6 x 200m , on the 3 Minute

Score is fastest & slowest time

*Bring your log book to class or something to record your time for each run