Friday, February 13, 2015


0630 after the WOD on Thursday, Jessica just told them the Easter Bunny isn’t real.



Teams of 2
As many rounds and reps as possible in 20 minutes of:

50 calorie row
150 double-unders
50 overhead walking lunges 45/25

*1 partner works at a time

Asscesory Work:

50 Russian KBS


A note from one of our awesome Teacher members, Alissa!
Dear XFit Family,
I would like to introduce myself for those of you who do not know me. I am a middle school teacher at a Montessori school in Simpsonville called Five Oaks Academy.  In our middle school, we run a special internship program with our 7th and 8th graders three times a year.  We have a great support system of parents who graciously have volunteered to mentor our interns at their businesses but we have grown immensely and are looking for more mentors.
Since I know that at Swamp Rabbit XFit we have a tremendous group of entrepreneurs and professionals in all areas of the workforce, I thought I would ask if anyone would be interested in mentoring an intern.  This commitment on yours and our part is scheduled in advance and is well organized.  Please email me if you are interested or have questions regarding our internship program and we will provide you with more information. We would love for our kids to have a great experience with individuals who are dedicated and excited about what they do.
Please visit our website to learn more about our school and our programs.
Alissa Shealy
Middle School Program Directress
Five Oaks Academy
1101 Jonesville Road
Simpsonville, SC 29681

Current members, please click here to set up your membership through Wodify. Only Individual and Couples 12 month agreements are available online. If you are signing up for Student/Military/First Responder rates, month to month plans, or punch cards, please come by the gym.

You will be prompted to pay when you sign up online. The membership start date should be set to 2/16/2015 (which is default) and your current billing schedule will stay exactly how it is now. If you have any questions, or would prefer to have someone walk you through the set up, stop by the front desk where we’ll be happy to help! As always, we prefer ACH payments(payments using account and routing number), but we will accept all forms of payment.



If you’ve been around CrossFit for any length of time than chances are you’ve heard of the CrossFit Open.  If you’re relatively new to the sport, than it might be something you’ve never heard of before.

So, what is the CrossFit Open?

While it could really be considered many things (the ultimate test of your abilities, a huge obstacle to face, etc.), at its heart it’s a world-wide competition where you have the ability to go head-to-head with other CrossFit athletes from around the world.

CrossFit headquarters does use the Open to identify those athletes that will participate in the Regional events later in the year, but for the average CrossFitter (like most of us are!), the Open is a great way to challenge yourself physically and to see just how far you’ve come in your CrossFit journey.

The Open consists of one WOD per week over a 5 week period.  Each week beginning on Thursday, February 26th CrossFit headquarters will release a new WOD and each workout will be a new test of strength, endurance, flexibility and most likely a combination of all.

To participate in the CrossFit Open, you will need to register and each new WOD must be performed and scored. (we would love for you to complete the judge’s online course but it is not required to participate in the open ).  Once your WOD is complete, you’ll enter your score into the CrossFit website where your results will stack up against everyone else that’s participating.

Now, we will be incorporating the workouts into our WOD’s each week as they’re released, so you’ll still get to experience a little bit of what the CrossFit Open has to offer whether you officially register for the Open or not.

All in all, the Open is a GREAT opportunity to test yourself against the rest of the CrossFit community.  Don’t worry if you’re not good enough to make it to Regionals or the Games. The idea of the Open is to provide everyone an opportunity to compete at the highest levels of the sport.

Registration does cost $20, but for the opportunity to challenge yourself and see how you stack up against the entire CrossFit community, it’s a small price to pay.

To officially participate in the Open you must register before the first workout is released on 2/27 and you can register right here: