Monday, November 4, 2013



Back Squat

20 Min to a Heavy 5


Thrusters 135/95


Double Unders


Check out the upcoming events link to the right —> 

UAL and Team Linda teams are already starting to be created! Get together and make it happen. These are inexpensive, local competitions! Don’t miss out!

Starting THIS SUNDAY, Nov 10, we will offer classes at 1 and 3 pm and a kids’ class at 3 pm on Sundays. The gym will be open from 12-5 on Sundays and all members can take advantage of open gym during those hours. 


We are planning our monthly get together and plan to do the following….


Where:Swamp Rabbit CrossFit Yard


We have secured a giant outdoor movie screen and some outdoor heaters (thanks to the Dibo’s). We’d like to add a fire pit and snacks with your help and enjoy a saturday evening with either a movie (bring blankets and chairs) or a college football game depending on who’s playing and what time.  We can grill some food, play corn hole and bocce too!

Right now we have Saturday, Nov 16 on the calendar. Someone also mentioned Clemson/Carolina (Nov 30). We are open to movie suggestions/football game suggestions/date suggestions. We just need to know what you want and who’s in. Please post suggestions to comments below.

Great news! Brandon has joined our team full time! Plan to see his face more often.


Our Coaching team is growing strong. We are constantly striving to improve ourselves, our skills and help each other to be better coaches. Thanks for recent feedback in emails, Facebook, and on the blog.

Membership is growing thanks to you. Thanks for spreading the word to your friends! Remember, you get $25 off your next month for each new monthly membership you refer.

Watch the blog for future improvements coming to Swamp Rabbit!


Congrats to John and Jess for completing their

USA Weightlifting Level 1 Sports Performance Coach certification!

More Clean & Jerk and Snatch Knowledge in the building!