Wednesday, November 21, 2012


(Friday schedule will be 7, 9, 11, 1, 3, 5)

(Weekend schedule will be normal)


1200m Run
21 GHD Sit ups
1 Rope Climb
800m Run
15 GHD Sit ups
1 Rope Climb
400m Run
9 GHD Sit Ups

“After Party”
Max Air Squats in 1 Minute

Our gym is slightly more expensive than some gyms. We get the question asked often of why?


We provide a different (and far more effective) service to you. You’re in a small class setting under the direct supervision of a professional trainer. Our coaches work closely with you to make sure you’re getting the most out of your workout in the safest manner possible. We encourage you to come in and try out one week of free classes to experience our classes for yourself.

Besides the great results we love from CrossFit, it’s also fun. Instead of boring routines (back/bi’s, chest/tri’s, leg/shoulder’s, abs/cardio) on boring equipment (machine with cables, chains, cords, and electronics) you get a new challenge in every workout. And when you step into our box for a group workout, you join a community. Participants in each class do the same workout, scaled or modified to suit their abilities. You’re not only competing against yourself, working to get fitter and reach your goals, you also have peers and friends to compete against. The shared experience of our daily workouts brings crossfitters together–supporting and cheering each other on through each challenging WOD. You will teach your body to move and work as one strong unit, gaining and regaining abilities you never thought possible. It’s a great, diverse group of people committed to working hard and getting the most out of every workout.

What you are paying for at Swamp Rabbit CrossFit:

1. Highly Qualified and Experienced Coaches whose purpose is to coach you into:

  • Getting Stronger
  • Losing Body Fat
  • Building Confidence
  • Improving your Mobility and flexibility
  • Increasing your knowledge about Nutrition as it relates to improving your life
  • Making sure you Have Fun!
  • Small price for a large life change

We tell you what to do. You’ll do our program. Classes that are as we say “Hard, Fast with no cuddling afterwards.” In other words classes that are fun, hard but not impossible, and will not take you an entire lunch period to complete.We teach you how to do it. Every day. We introduce movements in your private intro sessions, and review and polish movements EVERY. DAY. This can take a while. Don’t worry. You didn’t learn how to walk in one hour either.

3. Monthly Body Assessments to ensure you stay on track to reach your goals

4. Nutrition Accountability

5. Unlimited classes per week

6. We operate seven days a week. You could feasibly meet with a trainer for one hour seven times a week. 28 sessions per month – at $150 a month. That’s $ 5.35 per hour.

At most gyms, most ‘members’ pay but don’t go, workout but don’t improve. The rule is quitting, or not improving your fitness. That’s the business model. At Swamp Rabbit CrossFit, our athletes who show up, get results. ALWAYS. That is the rule. The exception is the person who trains hard consistently and doesn’t get results. Then we get to talk about sleep and nutrition. Good times!

Forget about the cost and focus instead on the return on investment. Come in and allow us to share what we love with you, I’m sure you will see the value once you try our program.