21 – 15 – 9 reps for time of:
*Coach will explain WOD and approriate scaling options
Firebreather is Back!
Earn a tshirt and $25 credit on your account. for coming 2 5 classes a week for 4 weeks. Sign up/sign in at the front desk.
- Attend at least 5 scheduled classes per week for 4 weeks at Swamp Rabbit CrossFit (Jan 5 – Feb 1.)
- You cannot attend more than 3 consecutive classes Monday-Sunday. Week starts fresh on Monday. Example: Working out M-TH with no rest is not allowed and will disqualify you.
- Only 1 class per day counts. Olympic Lifting may count as one of your five per week. Your second Olympic Lifting class will not count against you, but can’t be counted as a 5th WOD.
- There will be no make-up 10k Row this round but you must accumulate 2,500m of rowing per week. Any rowing in class does not count towards this total.
SIGN IN WITH YOUR CLASS TIME
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!