Autumn Begins. You can now have your pumpkin spice. 9/22/22 Author: SCF On: Sep 21, 2022 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm-up 400M Run 6 Firefighter Burpees 6 Breakdance Burpees 6 Double Time Burpees 6 Jumping Jack Burpees 4 Slow and Lows 4 Quad […] Read More
Clean and Jerk Day Author: SCF On: Sep 21, 2022 Categories: WOD No Comments Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, […] Read More