Monday, March 3, 2014

Please make sure to enter your 14.1 scores on the Games website no later than 8:00PM on Monday night.  The last chance to have 14.1 judged will be Monday afternoon from 3:00-4:15 PM.  The last heat will start at 4:15PM as we will need to be finished and cleaned up no later than 4:30PM.  Please sign up on Mindbody so we have an idea how many athletes we’ll have. You are responsible for your warm up. 

Please communicate with us if you are going out of town or think that you will miss a workout at Swamp Rabbit CF. We will help you with options. Most other gyms in other cities will be willing to judge your Open workouts. 

VIDEO Extras needed!!

We are filming a Swamp Rabbit CrossFit video for the website and would love for all of you to be a part of it. It will ultimately be a showcase of the facility, but we want it to look as though the facility is in use….people in each room and people on the mat. If you can make it, please wear workout clothes and plan to do staged movements during takes.
We need there to be at least 80 people here on Sunday from 1:45-4pm. 
We will still run regular classes at 1 and 3 and will still use the 2:00-3:00 time slot to complete open WOD 14.2, like we did last Sunday.
If you can commit to being at the gym from 1:45pm until 4:00 pm on Sunday, March 9 please put your name on the front whiteboard. Every athlete is invited.
We know that your time is valuable so thanks in advance for sharing it with the SRCF family.


CF Performance


Take 20 Min to find your 1-RM Front Squat

*Must have coach verify to be eligible for Leaderboard



Ground-to-Overhead (155/100)

-Rest 2 Minutes-


Ground-to-Overhead (135/85)

-Rest 2 Minutes-


Ground-to-Overhead (115/75)

*Record each set individually

Rx+ = 205/135, 185/125, 165/115

CF Fitness


Squats/Wall balls/Rowing


Round 1 = Row 500m/ 20 Wall Balls
Round 2 = Row 250m/15 Wall Balls
Round 3 = Row 500m/10 Wall Balls
Round 4 = Row 250m/5 Wall Balls