Sunday, December 1, 2013

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Thanks so so much to the 11 am class for sticking around after to help move equipment to the front room! All we’ve got left are GHD’s and the black mats. We could definitely use a few hands to hang out after the 3 pm class to help load the black mats onto the cart.

Thanks in advance for your patience this week. Say farewell to the paint chips of Swamp Rabbit CrossFit! We will be working out of 1 room Mon-Sun.

Monday morning we are starting on the new floors. We will maintain our regular schedule, but open gym time will be limited to non-class times only.

Please schedule your open gym time during non-class times for the entire week.

Monday, Dec 2-Thurs, Dec 5 we will be working out of the front room only. Showers will be available.

Friday, Dec 5- Sunday, Dec 8. The front room will be closed and showers will not be available.  Please enter through the main gym room doors at the end of the building. 

Thanks for your patience!!! We are excited to make some cool changes and additions in the next month!

**The Kids’ Class is canceled today.

WOD

“Tabata This”

Tabata Row (Calories)

Rest 1 Min

Tabata Squat

Rest 1 Min

Tabata Pull-Up

Rest 1 Min

Tabata Push-Up

Rest 1 Min

Tabata Sit Up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.

Tabata score is the least number of reps performed in any of the 8 intervals.