Monday, January 5, 2014


The day I kissed sodas goodbye and changed my life
by Chuck Crumpton
You might find the timing of this article odd, I did. As I reflect back over the past 2 years of my
radical life change, while being a member of Swamp Rabbit Crossfit, I choose not to mark the
actual anniversary of my SRC membership, but rather the day I permanently gave up a dear
precious friend…Diet Mountain Dew. I enjoyed the daily pleasure of my friend for the past 20
years. I knew parting would be nearly impossible. However, I also realized that I had to change
tomorrow today and by submitting my nutritional will to someone who knew better and cared for
me (Jess), it would mark a significantly different lifestyle. The results are in, and now 2 years
later, I’m in the best shape of my life. This metamorphosis is not only measured in pounds and
inches (yes, I did lose 40 pounds and went from a 40-inch waist to 33-inch jean) but most
importantly, it affected my cholesterol levels (and just about every other measurable level), my
confidence, energy, and social life. I now call Swamp Rabbit Crossfit my community.
Unfamiliar and weary of the CrossFit movement in November of 2013, I couldn’t even run 400
meters on my first day. Ian Martin, after finishing his own workout that day, came alongside of
me, cheered me on, and helped me finish the WOD. This is one example of many empowering
Crossfit experiences I will never forget. These are my peeps, the people I laugh with, eat with,
boat with, suffer with, celebrate with, and just enjoy seeing when I walk in the front door. I miss
them terribly when I travel for weeks at a time. I am thankful to my fellow members for the
person I have become…physically, mentally, emotionally, and relationally. I am thankful for MY
box, bragging about it to other CrossFits around the world. I appreciate the sacrifice, devotion,
passion, and commitment of my friends on staff who make it work on a daily basis…William,
Jess, Jake, Brandon, and John…and the ones who are following in their footsteps with the heart
of a teacher, Ian and Chaz.
I would encourage anyone reading this to set aside the whatever in your life, kiss the old
lifestyle goodbye, and embrace a healthy 2015!


hang power snatch + overhead squat

10 minutes to a heavy single


5 rounds for time of:

9 deadlifts 135/95

6 hang power snatch 135/95

3 overhead squats 135/95


If you did not receive an email from us announcing 2015 changes, please let us know. Important information needs to get to you. We had a few emails kick back. Please email to receive the email. 

Special one year paid in full rates will be available from January 5th until January 9th:

$1,775.00 for individual year

$1,475.00 for individual, full time or active duty student/law enforcement/military/firefighter/EMS with proper documentation

$2,775 for couple’s year

*If you choose to pay for a year in full you will also receive a free 13th month.

Complete this agreement at the front desk.

Any form of payment is accepted.

CrossFit Weightlifting Course is coming to SRCF April 11-12, led by Olumpic Lifting Coach, Mike Burgener.  This is an excellent chance to expand your knowledge on the Snatch and Clean & Jerk.  This course is for everyone.  The cost is $595 but a $250 deposit will hold your slot for the this amazing seminar. If you have your CF-1 you will receive a Trainer Certificate. If you do not, you will receive a Certificate of Attendance.  Only 40 spots available, reserve yours now. Awesome opportunity to get hands on coaching from a world renowned coach.

An SRCF group is forming to run the GHS Half on 2/28/15. The race is straight down the Swamp Rabbit Trail from TR to downtown Gville. It’s a fun and easy course! Phillip Myhand and Parks Hill are organizing training runs each Sat. at 9:00AM from the gym starting on 1/10/15. These moderately paced group runs will start with an initial distance of 4 miles. We will gradually add 1 mile each week, with our final training run of 10 miles on 2/21/15. One week prior to race day.  Please add you name to the white board listing at SRCF as you register for the race.

RUNNING SKILLS & DRILLS workshop with Stephen 1/10/14 at 9 am. If you haven’t done this workshop please attend! It’s important to us that all of our members have skills for running efficiency. 

This workshop is for everyone! Whether you have marathon aspirations or you just want to learn how to make it through 400 meters in a WOD. Stephen will teach you proper run form which means less work and fewer running related injuries!