Thursday, May 9, 2013

Charla & Jackie having FUN at 6 am!



3 DL @ 70% of 1RM


8 rounds of 100m sprints, rest :60 between

 Cashout: 3 x ME TTB

We’re Upping the Ante!

New Stickers for Sale! $5

The member who submits a photo of the white rabbit sticker in the coolest place by June 30 wins a FREE MONTH membership! Spread the rabbit!

We love that you’re taking advantage of our Bring a Friend days! Please remember that new CrossFitters and guests who have not participated in On Ramp cannot come to any of the other regular class times. If you’d like to bring a friend, please only do so on bring a friend day or invite them to our Free intro class on Saturdays at 9 am. We program specific WODs for these days to ensure safety for first timers and to keep a good class flow. Bringing new friends to regular classes without notice can take instruction time away from our current paying members. We appreciate your compliance!

NEW Firebreather RULES

Even if you’re not planning to make Firebreather try to incorporate rest days into your schedule and follow rule #2. Don’t get “Bern’d”

In order to win the $50 and tshirt at the end of the month, you must

1. Attend at least 5 scheduled classes per week for 4 weeks at Swamp Rabbit CrossFit

2. “THE BERN RULE” You cannot attend more than 3 consecutive classes

3. You cannot participate in multiple classes per day.

Yes, the new rules will make it more difficult for some members to make Firebreather due to family/work/vacation schedules, but we do not believe that it is safe for our athletes to work at this level 5 days straight. This has been happening a lot, so with members’ safety as a priority we cannot reward you for something that none of the Coaches would honestly recommend. You are still free to come workout as many days in a row as you’d like, we just cannot reward it.

Please register for class online before you come! Classes are growing and if we expect a large class we’d like to add more coaches when we can! Thanks!



Affiliate League Kickoff June 29

All upstate affiliates are invited to the kickoff event hosted by Swamp Rabbit CrossFit. Stay tuned for details.

Greenville Games July 13

We are closing Saturday, July 13 so the entire gym can participate. All levels, individual or partner! This years Greenville Games will feature six divisions; Men and Female Rx and Scaled as well as two-person same-sex team competitions for both RX and Scaled.