Saturday, September 14, 2013

It’s Member Appreciation Month!

Enjoy coffee, tea, cappuccino, and hot chocolate from the Keurig for free for the rest of the month leading up to our 1 year celebration!!

We are 28 days away from our 1 YEAR ANNIVERSARY!!! Watch out for freebies and 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 on Saturday!

**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.


mario brothers, princess and mushroom

bumble bees

the olympic gymnastics team

babies in diapers

Team Waldo

The following classes are free to members for the next 28 days and are scheduled in MindBody. Sign up now!

Saturday, 9/14 Olympic Lifting with Brandon @ 2:15 pm 1 hour, (this class is already full)

Monday, 9/16 Lower Body Mobility with Jess @ 5:15pm, 1 hour, 10 person cap

Tuesdays, 9/17& 24, 10/1 & 8  Endurance with William @ 6:00 am, 1 hour no cap

Saturday, 9/21 Gymnastics with Jake @12:30 pm, 1 hour, 10 person cap

Sunday, 9/22 Rowing Clinic with Lowell Caylor @10am and 11:15 am, 1 hour, 9 person cap per class

Thursday, 9/26  Upper Body Mobility with Jess @ 5:15pm, 1 hour, 10 person cap

Saturday, 9/28 Olympic Lifting with Brandon @ 2:15 pm 1 hour, 10 person cap

Warm Up

2 rounds

Run 200

10 ring rows

10 wall balls

10 ball slams


50 Pull ups
400m Run
21 Thrusters, 95/65
800m Run
21 Thrusters, 95/65
400m Run
50 Pull ups


We dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel’s family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom.