Wednesday, January 8, 2014

da17ef6252abaefb071311306c7e1117

Please register for class online before you come! Thanks!

MOBILITY WITH BRANDON THURSDAYS 5:30-6:00!! Get your pain face ready! Register online. All members. All levels.

There is a sign up sheet on the side of the filing cabinet to have your measurements taken for the Team Paleo Challenge. We also decided to offer 2 options for measurements. You choose depending on your goal…to lose or to gain. Either waist measurement (goal is to lose inches) or circumference around the shoulders (goal is to increase inches.)

If you are still interested email us and we’ll send you info. swamprabbitcrossfit@gmail.com

If you are still looking to complete a team, start talking to people in class. Come to class at 9 am on saturday and we’ll make another announcement and will get people who don’t have teams together to create our final teams saturday after the 9 am class.

SUPER BOWL PARTY Sunday, Feb 2 at 6pm at Swamp Rabbit CF. Join Us!

CF Performance

MOD

Deadlift
*Set 1 – 10 reps @ 50% of 1-RM
*Set 2 – 10 reps @ 60%
*Set 3 – 8 reps @ 65%
*Set 4 – 8 reps @ 70%
*Set 5 – 6 reps @ 80%
Rest 2-3 minutes between sets. 

WOD

A. 10Min Cap
For time:
25 Thrusters 75/45
75 DU’s
20 Thrusters 
75 DU’s
15 Thrusters

Rx+ 95/65

Rest exactly 3 Min after A then;

B. 12 Min Cap
 4 RFT of: 
12 Pull-Ups
12 Kettlebell Swings 53/35

Rx+70/53

****************************************

CF Fitness

Coach led Warm Up

Shoulder Press/Push Press Intro

then

Shoulder Press 3 x 8

WOD

21-15-9

Push Press

Box Jump

Abmat Sit Up