Friday, September 13, 2013

We are 29 days away from our 1 YEAR ANNIVERSARY!!! Watch out for fun things going on around here leading up to the 1 year mark! Plan to stick around town the weekend of October 11-13 for a big PARTY!

We will be offering free specialty classes in Rowing,Olympic Lifting, Endurance and yoga this month! Watch the schedule! We will offer these classes in the future, but they will be extra so try one out NOW! Some of the classes will be limited to 10 people.

**Start creating some teams! We are going to have a completely unofficial TEAM COMPETITION to finish off the weekend on the afternoon of Sunday, October 13. Plan to sweat out the previous night’s party and have FUN. We have made up some ridiculous events and brand new exercises. This competition has very few rules.  Here are the 4 that matter most….

1. Swamp Rabbit CrossFit members only

2. Teams of 4. Any variation, 4 male, 4 females, 2/2, 3/1.

3.Team Name Required

4. Team Costumes that relate to your team name

No Costume is too extravagant. The crazier the better.

examples…

mario brothers, princess and mushroom

bumble bees

the olympic gymnastics team

babies in diapers

hahahhaaaaa

Join us for the 1st SWAMP RABBIT CROSSFIT HALF IRON RABBIT! We have a few brave souls who are going to attempt 70.3 miles of work. The more the merrier so join us if you want to give it a shot. Be prepared for a difficult course. We’d love to have more people out swimming, riding and running so there is an option to complete the course as a relay team of 3. If you are interested check out the map. Email swamprabbitcrossfit@gmail.com if you’d like to participate on your own or would like to get hooked up with a team. 

Warm Up

Pole to Pole Agility

Warm Up to WOD weight

WOD

4 RFT:

6 Deadlifts  285/185

12 Burpees

40 DU  (3 to 1 Singles)

12 Min Cap

 Skills

OTM x 12

Even-  3 to 5 Muscle Ups, Scale to Ring Rows (5-10 reps)

ODD- 5 Squat Therapy

Squat therapy – don’t skimp on these!
If you want to improve your Front Squat, your Snatch,
your Overhead Squat, your Pistols, your Jerk, 
Squat therapy is the cure all.

This is not easy, don’t fall into the trap of taking the easy way out.
1. No movement of the feet – they tend to turn out for many of us.
2. No bending the arms.
3. Hands together.