Friday, March 7, 2014


Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds

Other  opportunities to complete 14.2

Saturday at 12:30pm

Sunday 12:00pm

Monday 3:00. Last heat will be at 3:45. There are classes in both rooms at 4:30 and 5 so please have everything cleaned up within 15 minutes of class. 

MEN – includes Masters Men up to 54 years old
95-lb. overhead squats
Chest-to-bar pull-ups

WOMEN – includes Masters Women up to 54 years old
65-lb. overhead squats
Chest-to-bar pull-ups

MASTERS MEN – includes Masters Men 55+
65-lb. overhead squats
Chin-over-bar pull-ups

MASTERS WOMEN – includes Masters Women 55+
45-lb. overhead squats
Jumping chest-to-bar pull-ups

VIDEO Extras needed THIS SUNDAY!!

We are filming a Swamp Rabbit CrossFit video for the website and would love for all of you to be a part of it. It will ultimately be a showcase of the facility, but we want it to look as though the facility is in use….people in each room and people on the mat. If you can make it, please wear workout clothes and plan to do staged movements during takes.
We need there to be at least 80 people here on Sunday from 1:45-4pm. 
We will still run regular classes at 1 and 3 and will still use the 2:00-3:00 time slot to complete open WOD 14.2, like we did last Sunday.
If you can commit to being at the gym from 1:45pm until 4:00 pm on Sunday, March 9 please put your name on the front whiteboard. Every athlete is invited. Please wear SRCG gear if you have it. 
We know that your time is valuable so thanks in advance for sharing it with the SRCF family.