Archives for Jun,2023

Swamp City WOD – Sat, Jul 1

Author: SCF On: Jun 30, 2023 Categories: WOD No Comments

Announcements Hey Gang, Heads Up 4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day! 1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday Next week is the...

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Swamp City WOD – Fri, Jun 30

Author: SCF On: Jun 29, 2023 Categories: WOD No Comments

Announcements Hey Gang, Heads Up 4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day! 1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday Next week is the...

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Swamp City WOD – Thu, Jun 29

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

Announcements Hey Gang, Heads Up 4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day! 1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday Next week is the...

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Swamp City WOD – Wed, Jun 28

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

Announcements Hey Gang, Heads Up 4th of July is a Holiday WOD Only at 9am and Oly at 10am. Happy Independence Day! 1stPhorm Protein and Supplements Order go in on the 1st and the 15th so please have your orders in by 3pm on this Friday Next week is the...

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Swamp City WOD – Tue, Jun 27

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

Swamp City Fitness – Swamp City WOD Warm Up 15/13 Cal on Bike 10 Beat Swings PVC Routine 15/13 Cal on Bike 10 Beat Swings 10 Knees and Feet Together Squats Skills: 28 Min to work on the following: Handstand Muscle Ups Pistols Ring Dips Slackline...

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Swamp City WOD – Mon, Jun 26

Author: SCF On: Jun 25, 2023 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm Up 400M Row 35 Dub’s or 100 Singles 10 Beat Swings 10 Push Ups 3 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 35 Dub’s or 100 Singles 10 Beat Swings 5 Stationary Inchworms 10 Over the Fence...

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Swamp City WOD – Sat, Jun 24

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

Swamp City Fitness – Swamp City WOD Warm Up 600m pond run non-PVC warm up 3 rounds: 10 slow and low squats 10 good mornings 5 squat jumps 3 stationary inch worms Metcon (AMRAP – Rounds and Reps) “STONEWALL” 12 Minute AMRAP w/ Partner...

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Swamp City WOD – Fri, Jun 23

Author: SCF On: Jun 22, 2023 Categories: WOD No Comments

Announcements Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am...

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Swamp City WOD – Thu, Jun 22

Author: SCF On: Jun 21, 2023 Categories: WOD No Comments

Announcements Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am...

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Swamp City WOD – Wed, Jun 21

Author: SCF On: Jun 20, 2023 Categories: WOD No Comments

Announcements Please Sign in NOW or asap if you plan to attend the 9am Pride WOD this Saturday. We are just trying to get an accurate head count so we can make the experience awesome for everyone!! There will be an Intro to Olympic Lifting Class at 10am...

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