Sunday, September 15, 2013


Warm Up

Around the gym or Across the yard

10 of everything adn walking lunges inbetween


1600m Run, Rest 3 Minutes

1200m Run, Rest 2 Minutes

800m Run, Rest 1 Minute

400m Run, Rest :30

200m Run

*Score is Total Time (rest included)

Spend remaining time in class working on a weakness

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 27 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