In case you missed it last week, here are recent blog posts you can check out! If any of them resonate, please share them with whoever needs to hear it!
Be smart about your training and listen to your body!
The Four Pillars of Health (SEMM)
Take care of your Sleep, Eating, Movement, and Manage your stress.
Point out #brightspots!
What does it mean to encourage someone?
Front Squat x5@9, LD2
“Empty Annie”
50-40-30-20-10
Hollow Rocks
Double Unders
Step Ups x8@8 for 3 sets across
Cindy
AMRAP 20
5 Pull ups
10 Push ups
15 Air Squats
Clean and Jerk, 3-3-2-1-1
3 Rounds for time of:
8 Push Presses, 135/95
12 Power Cleans, 135/95
Run 400m
Weighted Pull ups/Pull up Progressions
3 Rounds for time of:
50 Sit ups
40 Lunges
30 Box Jumps, 24/20
20 Push ups
10 Toes-to-bar
Deadlift x3@9, LD2
“Over the Rower”
3 Rounds for time of:
Row 500m
15 Burpees over the rower
“Eva”
5 Rounds for time of:
Run 800m
30 AKBS, 70/53
30 Pull ups
OR
“Half Eva”
5 Rounds for time of:
Run 400m
15 AKBS, 44/26
15 Pull ups
Handstand Progressions/Handstand Walks
5 Rounds of:
20 DB Alt Snatches
20 DB Side Bends
20 DB OH Lunges
20 DB Rows
Rx: 50/35
Thank you for your interest in Swamp Rabbit CrossFit. As of Oct 31st, 2023 we are no longer operating out of 25 Delano Drive. Our coaching staff has relocated to a temporary location and are currently offering group functional fitness classes as well as personal one on one sessions. If you would like more information please contact Kara or Shannon or fill out the form. You can also follow them on instagram (@sr_coaches) to see what they are up to!
