Monday, February 24, 2014


CF Performance


Front Squat

Every 90 seconds for 12 Minutes (8 sets)

1 x 3 @ 70%

1 x 3 @ 75%

1 x 2 @ 80%

1 x 2 @ 85%

1 x 1  @ 90%

1 x 1 @ 90%

1 x 1  @ 95%

1 x 1 @ 95%

*Have your weights determined before you come to class to save time*



Clean & Jerk/Burpee Ladder


Rx= 135/95

Rx+= 165/110

*Full Clean, Thrusters are OK


CF Fitness

Skill Work

Pull Ups/Ring Rows 10-10-10



12 Wall Balls 20/14

9 Knees to Elbows
6 Burpees


Please note the schedule change for the Competitor’s Class. Class is now on Tuesdays at 7:30. Please Register in MindBody. We will bring back the Saturday Competitors class after the CF Open.

Lots of people have been asking about bringing new friends! Anyone visiting for the first time gets their first week free. New visitors can come to any Fitness Class on the schedule. You can accompany your friend to any Fitness class or encourage them to show up on their own. We are seeing brand new people each day and these classes have been really fun and well received. There are currently 13 Fitness classes on the schedule each week. So many opportunities to get a WOD in!


After you have registered make sure that you have chosen Swamp Rabbit CF as your affiliate AND Team.

1.  Visit
2.  Log-in with your username/password in the upper-right corner
3.  Your information should say “Registration complete”.  Edit your “Team” and search for “Swamp Rabbit Crossfit”

Are you interested in being a certified judge? Take the CF online course to get tested on judging standards. This will be helpful to be a fair judge during the open. The CF Judges certification is also required for CF Regionals and Games judging as well as some of the garage games competitions. Garage Games often offers free registration for competitions in exchange for judging events. It’s a helpful course to take online and is likely to even improve and clarify movement standards in your own training.

Please let us know if you have completed the Judges Course. The following members have notified us of their completion of the course



Matt G.

Kevin B.

Steven K.

JOIN US THIS SATURDAY! We are partying it up Saturday night starting at 6 pm to cheer on some of our athletes completing Open WOD 14.1. We will also be celebrating the 40 Day Team Paleo Challenge Winners and will be rewarding them with their $300 cash prize!

Start Planning to participate in our Power Lifting meet on April 5. This meet is all levels. It will be a great opportunity to put up some great new numbers right at home!