Monday 9/21/15 – Sunday 9/27/15

SRCF IS TURNING 3!!! Join in on the celebration of our 3rd Anniversary on Saturday, October, 17 at 7 pm at Swamp Rabbit CrossFit.

WE WANT EVERYONE TO COME UP WITH 3 TO 5 TRIVIA QUESTIONS FOR US TO USE AT THE 3 YEAR ANNIVERSARY PARTY.  PLEASE KEEP IT TRIVIA DEALING WITH SRCF & CROSSFIT.

EXAMPLE#1

QUESTION: WHO HAS THE HEAVIEST BENCH PRESS?

A. RICK TIMMONS

B. BABY DIBO #3

C. WILLIAM TIMMONS

D. BABY MOON #1

ANSWER: A. RICK TIMMONS

EXAMPLE#2

QUESTION: WHAT WAS THE 1ST WORKOUT AT SRCF?

A. CINDY

B. MURPH

C. BLAKE

D. ISABELLE

ANSWER: C. BLAKE

EXAMPLE#3

QUESTION: WHO WAS THE FEMALE CHAMPION OF THE 2012 CROSSFIT GAMES?

A. ANNIE THORISDOTTIR

B. ANNIE SAKAMOTO

C. CAMILLE LEBLANC-BAZINET

D. SAM BRIGGS

ANSWER: A. ANNIE THORISDOTTIR

*THERE IS A BOX AT THE FRONT DESK FOR YOU TO DROP TRIVIA QUESTIONS.

FIREBREATHER WEEK 2

RULES

  1. Attend at least 5 scheduled classes per week for 4 consecutive weeks at Swamp Rabbit CrossFit. Sept 14- Oct 11.
  2. 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
  3. You cannot participate in multiple CrossFit classes per day. Specialty classes do not count for or against you.
  4. Accumulate a 2,500 Meter Row each week. Split work as needed. (Any rowing done in class does not count towards the 2,500M)
  5. You have 1 and only 1 opportunity to make up a missed class the entire 4 weeks. Rowing an additional 10K will make up for that class.
  6. Sign in with class time each day on the sheet at the front desk.

WIN the famous, coveted Firebreather T-shirt and $25 account credit towards merchandise!

 

 

Monday 9/21/15

Chelsea

Every minute on the minute for 30 minutes perform:

5 pull-ups

10 push-ups

15 squats

If you fall behind the clock keep going for 30 minutes and see how many rounds you can complete

*Compare to 8/28/15

 

Tuesday 9/22/15

Snatch balance 3-3-3-3-3 reps

 

Wednesday 9/23/15

EMOM x 16

Odd:

10-15 toes-to-bar

Even:

30-50 double-unders

 

Thursday 9/24/15

Complete as many rounds as possible in 15 minutes of:

155-lb. squat cleans

5 reps 5 burpees, jumping over the barbell

 

Friday 9/25/15

Clean, 1 rep

Bench press, 1 rep

Overhead squat, 1 rep

*Clean is from the ground, power or squat

 

Saturday 9/26/15

For time:

100 double-unders

50-calorie row

25 step-ups with 45-lb. dumbbells to 24-inch box

 

Sunday 9/27/15

As many rounds & reps as possible in 10 minutes of:

10 goblet squats

10 kbs (Russian)

10 abmat sit-ups

10 burpees

We are having a Fundamentals Running Clinic!

Your choice of the following dates,

October 3rd, October 17th, and November 14th at 9 am and Mobility for runners at 10 am.