Sunday, September 15, 2013
Around the gym or Across the yard
10 of everything adn walking lunges inbetween
1600m Run, Rest 3 Minutes
1200m Run, Rest 2 Minutes
800m Run, Rest 1 Minute
400m Run, Rest :30
*Score is Total Time (rest included)
Spend remaining time in class working on a weakness
It’s Member Appreciation Month!
Enjoy coffee, tea, cappuccino, and hot chocolate from the Keurig for free for the rest of the month leading up to our 1 year celebration!!
We are 27 days away from our 1 YEAR ANNIVERSARY!!! Watch out for freebies and 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 on Saturday!
**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.
mario brothers, princess and mushroom
the olympic gymnastics team
babies in diapers
The following classes are free to members for the next 28 days and are scheduled in MindBody. Sign up now!
Saturday, 9/14 Olympic Lifting with Brandon @ 2:15 pm 1 hour, (this class is already full)
Monday, 9/16 Lower Body Mobility with Jess @ 5:15pm, 1 hour, 10 person cap
Tuesdays, 9/17& 24, 10/1 & 8 Endurance with William @ 6:00 am, 1 hour no cap
Saturday, 9/21 Gymnastics with Jake @12:30 pm, 1 hour, 10 person cap
Sunday, 9/22 Rowing Clinic with Lowell Caylor @10am and 11:15 am, 1 hour, 9 person cap per class
Thursday, 9/26 Upper Body Mobility with Jess @ 5:15pm, 1 hour, 10 person cap
Saturday, 9/28 Olympic Lifting with Brandon @ 2:15 pm 1 hour, 10 person cap