Thursday, September 12, 2013

We are 1 month away from our 1 YEAR ANNIVERSARY!!! Watch out for fun things going on around here leading up to the 1 year mark! Plan to stick around town the weekend of October 11-13 for a big PARTY!

We will be offering free specialty classes in Rowing,Olympic Lifting, Endurance and yoga this month! Watch the schedule!

**Start creating some teams! We are going to have a completely unofficial TEAM COMPETITION to finish off the weekend on the afternoon of Sunday, October 13. Plan to sweat out the previous night’s party and have FUN. We have made up some ridiculous events and brand new exercises. This competition has very few rules.  Here are the 4 that matter most….

1. Swamp Rabbit CrossFit members only

2. Teams of 4. Any variation, 4 male, 4 females, 2/2, 3/1.

3.Team Name Required

4. Team Costumes that relate to your team name

No Costume is too extravagant. The crazier the better.

Join us for the 1st SWAMP RABBIT CROSSFIT HALF IRON RABBIT! We have a few brave souls who are going to attempt 70.3 miles of work. The more the merrier so join us if you want to give it a shot. Be prepared for a difficult course. We’d love to have more people out swimming, riding and running so there is an option to complete the course as a relay team of 3. If you are interested check out the map. Email [email protected] if you’d like to participate on your own or would like to get hooked up with a team. 

Warm Up

Jumping Jacks

Lunge, elbow 2 Knee, Point Behind

Arm Swings

1. Strength

3 x 5 Push Press, climbing

2. Clean Complex

3 Sets of: High Hang Squat + Hang Squat + Low Hang Squat + Split Jerk – think light and good form

High Hang – Pockets

Hang – Mid thigh

Low Hang – below knees but off the floor

3. Metcon


Clean & Jerk 135/95


NO OPEN GYM FROM 10-12 today!!