Monday, September 16, 2013

We hate to be the bearer of bad news, but in our latest installment of Unreal Eats, we demonstrate that when it comes to a sugar rush, your energy bar doesn’t fare much better than a regular chocolate one. Some of the most popular bars in supermarkets — things like PowerBars and Cliff Builders — have more than 20 grams of sugar each, which is often the same as a packet of candy. What’s more, we discovered, the smaller brands you can find in health food stores and places like Whole Foods typically don’t provide less sugar. In fact, two of the top three bars for sugar content also touted holistic eating habits: Organic Food Bar’s Active Greens and Go Raw’s Apricot Bar both clocked in at 24 grams of sugar.

According to the latest American Heart Association recommendations, adult women should eat approximately 20 grams of sugar each day, and adult men can have up to 36. Children shouldn’t exceed 12 grams. With single snack bars that contain more than these daily recommendations, it’s no surprise that the average American consumes more than four times that amount.

It is true that energy bars often offer nutrients that candies do not: Fiber, protein and, in some rare cases, whole food sources like fruits and nuts and seeds. But this does little to mitigate the extreme levels of sweeteners that make them palatable.

The next time you’re looking for a pick me up? Choose a snack made with whole food sources, protein, satiating fat and fiber.

Warm Up

200m Run

2 Rounds

15 SPT, 15 OHS


 Back Squat 

20 Min to find a heavy triple



Pull Ups

Power Snatch + OHS 95/65




Muscle Ups

Snatch 135/95

15 Min Cap for both

It’s Member Appreciation Month!

Enjoy a hot bev from ourKeurig for free for the rest of the month leading up to our 1 year celebration!!

BRING A FRIEND DAY THIS THURSDAY, SEPTEMBER 19! Bring a Friend to any class time!

LOWER BODY MOBILITY with Jess tonight at 5:15. Sign up required. 

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

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- This session is focusing on Muscle Ups. This class will offer progressions for ALL LEVELS. 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

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.