Apr 6 – Apr 12, 2020

Hey Rabbit Family! We’re hosting live coached workouts on Zoom. If you don’t have Zoom, you can download it here: https://zoom.us/download.

The Support Your Local Box Fundraiser is a CrossFit event for the benefit of CrossFit affiliates affected by COVID-19 around the globe. The temporary closures and distance between us cannot keep this community apart. Affiliates around the world have demonstrated this through their actions over the past few weeks. Now, the entire CrossFit community has an opportunity to come together in support of our affiliates.

Event Format

Over a three-week period, CrossFit will release three classic and accessible workouts that can be performed by participants of any ability level. Everyone who participates will have their name displayed on the community leaderboard and will be able to create smaller leaderboards among friends, family, and other members of their affiliate using leaderboard hashtags.

Registration will take place on games.crossfit.com/open beginning on or before Wednesday, April 1, and will remain open for the duration of the competition. The first workout will be released on Friday, April 3.

How to Get Involved

Anyone can participate in the Support Your Local Box Fundraiser. Payment is not required. We understand that many face financial difficulties at this time and want everyone to have the opportunity to participate without barriers. Your participation is, in itself, a strong form of support and encouragement to the affiliate community.

When you register, you will have the option to select a contribution amount ranging from $20 to $1,000 or participate at no cost. Participants can also select the affiliate they would like to receive their contribution. When the competition closes, the proceeds will be distributed to affiliates in accordance with their roster of supporters. CrossFit, Inc. will distribute 100% of registration funds to the designated affiliates.

How to Contribute

Every CrossFit affiliate, trainer, and participant has been impacted by COVID-19, but we recognize some gyms will have greater needs than others in the coming weeks and months. All participants can use social media to direct and encourage contributions to their own affiliate or another affiliate in the community that needs our help. This is also an opportunity to rally family and friends to participate in this accessible event.

Support Your Affiliate: Select your affiliate in the registration process to have your registration pass directly to your box.

For all of us, this is also a chance to share the benefits of CrossFit with friends and family. Not only do we have an opportunity to raise funds for affiliates and trainers in need, but we can use this charitable event to bring CrossFit into the garages and living rooms of our loved ones. We encourage everyone to share the free and accessible scaled versions of the event workouts with those in their lives for whom this could be an entry point into improving their own fitness and health as part of the global CrossFit community.

Note: Registration fees and additional contributions to the Support Your Local Box event are not tax deductible. 

We’ll Do the Workout TOGETHER ON SATURDAY 10 AM!

If you don’t have any equipment at home we want to help you stay fit! Come check out some equipment from the gym. We’ll lend weights of all shapes and sizes, bands, and jump ropes to our monthly members. Rentals are available for non members. Email swamprabbitcrossfit@gmail.com

Monday April 6, 2020

Tabata This Stuff
Mountain Climbers
Jumping Lunges
Uneven Push Ups
Sit ups

Rotate through exercises for :20/:10 work/rest intervals. Switch sides each time you return to uneven push ups.

Tuesday

AMRAP 20
10 Goblet Squats
Run 100m (Shuttle runs are fine.)
10 KB Swings
Run 100m

Wednesday

For time:
100 Push ups
200 Sit ups
350 Double Unders

Break up into any order.

Thursday

5 Rounds of:
:45/:15
Hollow Rocks
Side Step Ups
Hollow Rocks
Step Ups
Rest

Friday

AMRAP 16
10 Presses per side
20 Squats
15 Rows per side

Saturday

Support Your Local Box Fundraiser WOD

10 minute AMRAP

10 Air Squats

9 Dumbbell Snatches(R)

10 Push Ups

9 Dumbell Snatches (L)

Rx 50/35, Scaled Any weight and any kind of push up

 

Sunday

EMOM 20
5 Pike Push ups
8 Squats
5 Tuck Jumps