Tuesday, November 25, 2014

Fun Things Happening!

Thanksgiving Day WOD! Feel free to bring a friend or family member! The WOD can be scaled for all levels. We we start on time so please have your friends create a profiile online in mindbody before arriving.

Ladies Only! Post Thanksgiving Detox Boot Camp. Join Holly and Jess for a fun workout. No barbells. All levels. Kuka Juice will be on hand giving free samples. This is free for all ladies. Bring a friend who’s never been here! 2:00 Saturday, Nov 29.

Santa Series– Dec 13 Teams of 2 compete at Southern Moon CrossFit’s Annual event. Sign up here. You must be logged out of Swamp Rabbit’s Mind Body to Register. Create a new MB username and password for Southern Moon.



Hang Power Clean


Increase weight each set, going for a new one rep max by round 7.


Tabata hang power cleans @60% of heaviest lift from #1

:20 on, :10 off for 8 rounds