February 2023 Archives

Swamp City WOD – Wed, Mar 1

Author: SCF On: Feb 28, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Run or Row 40 Jumping Jacks 10 Squats 10M Samson Stretches 10M Bear Crawl 10 DownDog Push Ups 3 Slow and Lows 10 Over the Fence Side Lunges 10 Drop Squats 10 Jumping Lunges 20 Skater Hops Strength...

Swamp City WOD – Tue, Feb 28

Author: SCF On: Feb 27, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400 M Row PVC Routine Skill Elevated Heel Squats Pistols Handstands T2B Metcon (Time) 4 rounds 3 snatches 3 OHS 3 burpees over bar 200 M Run 9 Pull Ups

Swamp City WOD – Mon, Feb 27

Author: SCF On: Feb 26, 2023 Categories: WOD No Comments

Announcements Attention, we have a UF Women’s Group Coming to the gym on Monday the 27th at 6:30pm. Their group will be large enough to fill the class and it will be a special programming generated just for them.If that is the class you were planning...

Swamp City WOD – Sat, Feb 25

Author: SCF On: Feb 24, 2023 Categories: WOD No Comments

Swamp City WOD – Fri, Feb 24

Author: SCF On: Feb 23, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20 jumping jacks 5 burpees 10 beat swings 10 Starfish Toe Touch 2 Slow and Lows 20 Jumping Jacks 20 Mt Climbers 10 Side Lunges w/twisting knee raises 3 Quad Stretch Toe Touch 10 Beat Swings 6 Stationary...

Swamp City WOD – Fri, Feb 10

Author: SCF On: Feb 09, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up Strength Week 5of 8 of a 5×5 Lifting Program. 25Min to Complete Warm Up to 85% of your 1RM for each movement. 5×4 Snatch Grip Behind The Head Push Press 5×2 OHS 5×2 Snatch Balances...

Swamp City WOD – Thu, Feb 9

Author: SCF On: Feb 08, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 20/16 Cal Bike 10 Beat Swings 10M Samson Stretches 2 Slow and Lows 4 Fire FighterBurpees 10 Beat Swings 2 Quad Stretch Toe Touch 10M Bear Crawl 10M Froggers 4 Breakdance Burpees 10 Beat Swings Strength...

Swamp City WOD – Wed, Feb 8

Author: SCF On: Feb 07, 2023 Categories: WOD No Comments

Swamp City WOD – Tue, Feb 7

Author: SCF On: Feb 06, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 40 Dubs or 100 Singles 10 Beat Swings 10 Rings Rows PVC Routine 40 Dubs or 100 Singles 10 Beat Swings 10 Ring Rows Skill 20 Min AMRAP: Battle Circuit: 10M Strongman Farmers Carries (35’s/25’s)...

Swamp City WOD – Mon, Feb 6

Author: SCF On: Feb 05, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 250M Row or 12/10 Cal Bike 10 Beat Swings 4 Sun Salutation Push Ups 8 Breakdance Push Ups 3 Slow and Lows 10 Beat Swings 6 Stationary Inch Worms 10M Forward Scoops 3 Quad Stretch Toe Touch Strength This...