Tuesday, January 7, 2014

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Team Paleo Challenge will begin on Monday, January 13.

If you would like to request info email us at swamprabbitcrossfit@gmail.com

The following people are looking for teams as far as I know. Start a convo here in the comments OR on the 40 day Team Nutrition challenge page on FB OR in class to gather up a group. Team work makes the dream work. Consider making a new friend and jump in! We want everyone who wants to be involved to be involved so if you’re not sure how to contact people and make this happen, talk to a coach and we can help.

Needs a Team

Kimberly Olsen

Adrean Vanderwilt

Alphonso Smith

Jake, Nikki, Martha……need a 4th

Monica Dodge

Allison Ellis

Jake Jackson

Eamon Yaden

Possibly….

Letiticia Verdin

John Kinder

Octavia????

EVERYONE ABOVE IS VERY AWESOME AND WILLING. FIND THEM IN CLASS or Start talking here!

Remember, Guys(gals invited not too…thank you boyzzzz) Night out to see lone survivor this Saturday.

Time TBD. Then meet at the gym at 0400 for MURPH. Everyone’s invited. Scaled options available of course!

CF Performance

MOD

Every minute, on the minute, for 12 minutes:
Snatch with 3 second hold x 1 rep @ 75%

or

3 Power Snatch EMOM for 12 Minutes

WOD

4 sets of :
45 seconds of Rowing (for max calories)
Rest 15 seconds
30 seconds of  Handstand Push-Ups or Strict Shoulder Press
Rest 30 seconds
45 seconds of 24″/20″ Box Jumps
Rest 15 seconds
30 seconds of Ring Dips or Box Dips
Rest 30 seconds

* Keep your logbook with during WOD and record score for each movement

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CF Fitness

Coach led Warm-Up

WOD

For Time:

25 Jumping Pull Ups

25 KBS

25 Walking Lunges (L & R = 1)

25 Abmat Situps

25 Supermans

25 Air Squats

25 Burpees

PWOD

Group Stretch