Archives for Feb,2021

Tomorrow is the GRIT STRENGTH CHALLENGE in Ocala

Author: SCF On: Feb 26, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up Choose your own order but complete the following work: 1000M Row 1000M Run 20 Push Ups 20 Beat swings 20 KB Thrusters (light weight) Skill Handstand Push Up and Walking Progressions Metcon 4 Rounds:...

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Processed Foods: What You Need to Know

Author: Lindsey Johnson On: Feb 25, 2021 Categories: Articles, News No Comments

Processed Foods: What You Need to Know

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The American diet is full of foods that range from minimally processed to ultra-processed. Learning to identify the level of processing will help you make choices that align with your goals and expectations. While many people think that all processed...

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Thorsday

Author: SCF On: Feb 25, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 200M Run 10M Samson Stretch 4 Slow and Lows 10 Sec Hang 200M Run 10M Duck Walk 4 Firefighter Burpees 10 Beat Swings 200M Run 4 Quad Stretch Toe Touch (each leg) 10M Skipping High Jumps 10 Kipping...

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Odin’s Day

Author: SCF On: Feb 24, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 100 Singles or 40 Double Unders 4 Slow & Lows 20M Froggers 4 Berserker Lunges 4 Quad Stretch Toe Touch (each leg) 8 Down Dog Push Ups w/leg lift 4 Jumping Berserker Lunges 20M Bear Crawls...

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21 Habits to Break in the New Year

Author: Lindsey Johnson On: Feb 23, 2021 Categories: Articles, News No Comments

21 Habits to Break in the New Year

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Achieving optimal health often means incorporating new healthy habits such as nutrition changes or increasing exercise. It also sometimes means changing or breaking habits you may have not even known were detrimental. This article lists 21 habits to break...

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Snatching up a Monday

Author: SCF On: Feb 22, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M RUN 5 Burpees PVC Routine Bergener Warm-Up Strength Snatch Progressions 3 Rounds: 3 Snatch Grip Lift offs 3 Snatch Grip Dead Lifts 3 Dip Drive, Shrug, High Pull 3 Snatches Metcon 5 Rounds:...

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Get Fit in 2021

Author: Lindsey Johnson On: Feb 21, 2021 Categories: Articles, News No Comments

Get Fit in 2021

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What if you had the magic tips to make 2021 the year your resolutions lasted past February? There are a few key components to getting and staying fit. First and foremost, determine your WHY. Without knowing WHY you want to make changes, you won’t...

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Thorenstag

Author: SCF On: Feb 18, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 600M Run 10M Bear Crawl 10M Burpee Broad Jump 10M Samson Stretch 10M Ostrich Walk 10 sec hang 2 Quad Stretch Toe Touch (each leg) 400M Run 10M Bear Crawl 10M Burpee Broad Jump 10M Samson Stretch...

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Odin’s Tag

Author: SCF On: Feb 17, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 60 Jumping Jacks 5 Slow & Lows 4 Side Lunges (each leg) 10M Bear Crawls 10M Froggers 10 Sec Hang 10 Jumping Squats 4 Quad Stretch Toe Touch (each leg) 4 DT Burpees Strength Back Squats 2 sets...

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Tu-Thorsday

Author: SCF On: Feb 16, 2021 Categories: WOD No Comments

Swamp City Fitness – All Day Swamp City WOD Warm-up 500M Row PVC Routine Strength 16 Min AMRAP Thor’s Hammer 40-20-40 Barbell Farmers Carries (115/85) 12 Squeezy Clips Plate Carries (45/35) Metcon 3 Rounds: 10M Handstand Walk or 3 Lateral...

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