Swamp City WOD – Fri, Sep 1 Author: SCF On: Aug 31, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 10 Push Ups 10 Squats 10 Lunges 10 Side Lunges 200M Row 10 Beat Swings 10 […] Read More
Swamp City WOD – Thu, Aug 31 Author: SCF On: Aug 30, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 30 Dubs or 75 Singles 10 Beat Swings 20sec Shoulder Circles Forward 20sec Reverse Shoulder Circles 10 Raise the Roofs 10 […] Read More
Swamp City WOD – Wed, Aug 30 Author: SCF On: Aug 29, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 40 Jumping Jacks 20M Samson Stretch 10M Inchworms 10 Beat Swings 10 Downdog Pushups 10 Squats 3 Quad Stretch Toe Touch […] Read More
Swamp City WOD – Tue, Aug 29 Author: SCF On: Aug 28, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 30 Jumping Jacks 10 Banded External Rotations (each arm) 10 Banded Cuban Rotations 10 Face Pulls With a (15/10) Plate, Perform […] Read More
Swamp City WOD – Mon, Aug 28 Author: SCF On: Aug 27, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 200M Row 30 Jumping Jacks 20 Dubs or 60 Singles 10 Beat Swings 10M Samson Stretch 10M Inchworms 200M Row 30 […] Read More
Swamp City WOD – Sat, Aug 26 Author: SCF On: Aug 25, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 600m run/row 10m samson stretch 10m inchworm 4 rounds 10 squat therapy 10 beat swing 3 wall walks Metcon (No Measure) […] Read More
Swamp City WOD – Fri, Aug 25 Author: SCF On: Aug 24, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 20 Dubs or 50 Singles 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) […] Read More
Swamp City WOD – Thu, Aug 24 Author: SCF On: Aug 23, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 5 Min of DUB’s Practice 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch (each leg) 6 Pike […] Read More
Swamp City WOD – Wed, Aug 23 Author: SCF On: Aug 22, 2023 Categories: WOD No Comments Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Starfish Toe Touch 10 Beat Swings 10M Toy Soldiers 10M Froggers 6 Stationary Inchworms 10 Squats 10 Cossack […] Read More
Swamp City WOD – Tue, Aug 22 Author: SCF On: Aug 21, 2023 Categories: WOD No Comments Announcements 5:30am Classes Return this Monday Aug 21st. Please remember to pre-register by 10pm the night before for morning classes. Please also remember to sign into every class you attend, […] Read More