First Class Free is offered during the 1 and 3 pm classes every Sunday. Please arrive at least 15 minutes early to your first class to give us some time to show you around the facility. Please create a profile for yourself before arriving to your first class. This will include your username, password and agreement to the waiver. Then log out.

Personal Training is available to members and non members. Prices range from $65-$100 per session, depending on the coach and the needs of the athlete. Contact the Coach directly to schedule. 

Swamp Rabbit Fundamentals is an introduction course to CrossFit that runs 6 classes over the course of 2 weeks. In these 6 required classes our coaches will give you a solid breakdown of the skills and movements that you will use in our Fitness/Performance classes. You will learn how to safely perform the Olympic and Power Lifts, and you will be given the opportunity to learn more about scaling the workouts to your level. Whether you are a highly skilled athlete or very deconditioned, we have a place for you at Swamp Rabbit CrossFit. Learn more about fundamentals and find the schedule here.

CF Fitness/Performance classes are for everyone! New members and athletes who are using CrossFit as a tool to stay fit and learn more about functional fitness, rather than for the sport or competition aspect should choose the Fitness option for the workout of the day(WOD).  Experienced athletes who have a solid foundation and strong knowledge of all of the foundational movements and olympic and power lifts, a good understanding of appropriate scaling and who are interested in competing should choose the Performance option.

Olympic Lifting classes are for all levels. Each of our Olympic Weightlifting classes are under the supervision of a USA Weightlifting Certified Coach. This 90 minute class class consists of a Dynamic warm-up and flexibility, Skill-Transfer and Skill-Development movements pertaining to the Snatch and Clean and Jerk, hands-on feedback from the Coach, and a progressive program for all ability levels. Whether you’re training for a competition, new to the lifts, developing your athletic capacity for another sport, or just enjoy the feeling of moving something heavy over-head, this class is for you!

CF Competition is our competitor’s class. Classes are highly competitive and are open to both male and female members who would like to complete workouts that have an increased level of skill requirement and/or heavier weights in preparation for future competitions and skill development.  We will work on increasing strength with challenging MODs, improving form during WODs, and “gaming” workouts in order to maximize results.  This will be a fun, competitive environment where athletes will be able to feed off of each other to build a stronger competitive edge while honing in on more advanced skills.

Required prerequisites to participate in CF Competition classes are below. Please see a coach if you have any questions or if you are interested in working towards joining the class.  We ask that you  be able to complete at least 14 out of the 16 requirements to participate in Competitor’s class.

SRCF Competitor’s Class Prerequisites



Back Squat

1.5 x BW

1.25 x BW

Bench Press

1 x BW

.75 x BW


2 x BW

1.5 x BW


1 x BW

.75 x BW


.75 x BW

.5 x BW

Overhead Squat

1 x BW

.75 x BW


10 unbroken

5 unbroken


20 unbroken

10 unbroken


50 unbroken

30 unbroken

500m Row



15-ft Rope Climb

1 legless ascent

2 ascents in 1:00


15 unbroken

10 unbroken


3 unbroken (Bar/Ring)