HYDRATE!
| Fitness | Performance |
| A. | B. |
| Teams of 2 | Teams of 2 |
| AMRAP 20 | AMRAP 20 |
| 8 Wall Balls | 12 Wall Balls 20/14 |
| 8 Box Jumps | 12 Box Jumps 24/20 |
| 200m Run | 200m Run |
| *Complete full round then switch | *Complete full round then switch |
| Extra Work: | |
| Push Press | |
| 6 x 4 |
Join us at 0900 on the 4th for a Hero WOD1 Please preregister in MindBody if you know you’ll be there.
-FUNDAMENTALS CLASSES ARE BACK! Members, please note some upcoming changes as you share information about us with friends, family and other potential members. We are starting a new session of Fundamentals Classes on Monday July 7 and Tuesday July 8. These classes will be the new entry point for new members/punch card holders. If you are a current member and think you might need more specific coaching we will be offering this course to you FREE OF CHARGE! Take advantage of the extra specific coaching, mobility and nutrition information that will be offered during these 6 classes! Click the fundamentals link or visit the front desk for the schedule and more info. Sign Up is now available in MindBody.
Any non member who is looking to join Swamp Rabbit CrossFit will be required to complete these 6 classes before they can attend regularly scheduled classes.
Don’t worry! You can still bring a new friend to class with you! We will now be offering First Class free on Sundays. Bring a First time friend to any Sunday class.
Completion of all 6 Fundamentals classes will be required before participation in regularly scheduled Monday- Saturday classes are allowed.
We will continue to offer Fitness and Performance options for regular class WODs.