Saturday, May 11, 2013

What are you training for?!

Race and competition season is here! There’s been a lot of buzz around the box about doing a 5K together and choosing teammates for upcoming competitions! Let’s Do it! There’s a weightlifting competition at HITCF in Simpsonville on June 1 and  The Greenville Games, hosted by CF Reaction, is on July 13. There are also lots of 5ks, 10k, and triathlons coming up! These events are for everyone at all levels.
Why compete? Magic happens in a competition setting.  Competition drives power output to all time highs.  Competition forces us to put forth the best possible effort.  Competition asks us to dig deeper than normal and unlock hidden potential. We see people do things they didn’t think they could do when the clock is running and friends are cheering you on. Isn’t that one of the reasons you love coming to class each day? You show up for the push that you might not get by working out on your own.  Competition is not all about beating others or winning awards. It’s about stepping out of the box(literally) to get out of your comfort zone and show what you’ve been working for.  YOU ARE READY.  SIGN UP!
100 DU
40 TTB
30 S2O, 95/65
85 ft. Front Rack Walking Lunge,115/75 
*Length of rack x 2
Rx will be straight through, scaling option will be:
5 rounds of
20 DU’s
6 S2OH
85 ft. Front Rack Walking Lunges
Refer a friend! If you get someone to sign up for a monthly autopay membership you get $25 off your next month.
* past referrals do not apply

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.