Sunday, March 9, 2014

spring-forward

NO open gym from 2-4 on Sunday. 

TODAY 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. We will tell you where to go and what to do. If you can make it, please wear workout clothes and plan to do staged movements during takes.
If you plan to come, please plan to be at the gym Sunday from 1:45-4pm. If you commit to coming, please plan to be there the whole time. 
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 SRCF gear if you have it. 
We know that your time is valuable so thanks in advance for sharing it with the SRCF family.
The last opportunities to complete 14.2 will be…
12:00-1:15(last heat at 1:15) on Sunday. We open at 11:30 on Sundays.
and 
Monday 3:00-4:15. Last heat at 4:15 
You are welcome to use open gym during the day on Monday if you have a judge and want to complete the open workout. However the last opportunity to do it on Monday will be at 4:15. Open workouts cannot be completed during the 4:30 and 5:00pm classes while the 4:30 and 5:00 classes are going on. Please communicate with us if you feel that you are not getting enough opportunities to complete your Open WOD. We want everyone to have a chance for a redo if you want one, without distracting a class in progress. Thank You!
45203731
WOD

AMRAP 15

200m Run

12 Box Jumps or Step Ups 24/20

9 Kettle Bell Swings

6 Burpees