2ct Pause Back Squat
5 @ 9
5 @ 9 (load drop)
5 @ 9 (load drop)
Superset w/4 – 5 sets of Russian Twists, 20 reps w/med ball
then,
“12.1”
7min AMRAP of Burpees
*Athletes must touch a target that is at least 6 inches above their max reach.
View the Entire Week →Bring a friend day is this Wednesday, July 3! Bring a friend for their first visit to any class time for a fun frees WOD!! WARM UP 200m Run 20 HRPU 3 Rounds 10 SPT 10 Hang Pwr Snatch (empty barbell) 10 OHS MOD BACK SQUAT x 20 increasing weight 5# more than your last […]
Congrats to the Swamp Rabbit Team for placing 3rd overall at the Upstate Affiliate League!!! Great work, guys and girls! Thanks to our members for coming out and cheering on your team and the teams from the other local boxes. We had a huge crowd here on Saturday and can’t wait to participate again! Please […]
11 am class is canceled! register for 7 or 9 am. There is no open gym after 9 am class. AFFILIATE LEAGUE COMPETITION AND FIREBREATHER PARTY TOday at 1pm!! Bring a side to share! Come out and cheer on your Swamp Rabbit CrossFit Upstate Affiliate Team! The first Upstate Affiliate League competition Today at our gym! The UAL […]
AFFILIATE LEAGUE COMPETITION AND FIREBREATHER PARTY TOMORROW!! Bring a side to share! Come out and cheer on your Swamp Rabbit CrossFit Upstate Affiliate Team! The first Upstate Affiliate League competition will be this Saturday at our gym! The UAL is made up of the 19 upstate CrossFit Affiliates. Many of the local affiliates will be competing. The after […]
Come out and cheer on your Swamp Rabbit CrossFit Upstate Affiliate Team! The first Upstate Affiliate League competition will be this Saturday at our gym! The UAL is made up of the 19 upstate CrossFit Affiliates. Many of the local affiliates will be competing. The after party will also double as our Firebreather Party, so show […]
Today we are completing the Apex Games Baseline workout. The Apex Games will be September 21st at Fluor Field. Having your baseline will give you a better idea of which division you should register for and completing this workout will earn you a $10 registration coupon code. Please make sure that your name, time and […]
Warm Up 400m Run 3 Rounds 10 Pull Ups 10 Sit Ups 10 Air Squats MOD 20 Minutes to find 1RM Bear Complex (1 Set) WOD 100 Toes to bar complete 10 pushups at the top of every minute, including the first minute of the workout Please plan to attend the affiliate league competition and party even […]
Trust me, if you do an honest 20 rep program, at some point Jesus will talk to you. On the last day of the program, he asked if he could work in. -Coach Mark Rippetoe Warm Up Agility Leg Swings x10 2 rounds 10 SPT 10 presses with KB or DB 10 single arm snatch […]
