Tuesday, November 26, 2013

This is the last week that you can sign up for the Upstate Affiliate League competition on December 7th.  This is a 2-person team competition that can be M/M, F/F, or M/F with both Rx and Scaled divisions.  Registration is $50/team and can be found here. You will need to create a new username and password for SMCF’s mindbody site and must be logged out of Swamp Rabbit’s to log in. 

We really want to bring a big crew! Grab a partner and get registered!! Check out yesterday’s blog for the first 2 WODs.


We are filling the front whiteboard with answers to this question. WHY DO YOU TRAIN? Whether it’s to look good naked, keep up with your kids or just to feel good, share your reasons on the front whiteboard!


18 Min to Find Heaviest Complex of:

1 Strict Press

2 Push Press

3 Push Jerk


500m Row


3 Rounds of:

5 Muscle Ups

10 Burpees

15 KBS 70/53