Swamp City WOD – Wed, Apr 12
Swamp City Fitness – Swamp City WOD Warm Up Set Clock for 8 Min: 20/16 Cal Bike 2 Min Dub Practice 10 Beat Swings 2 Slow and Lows 10 Side […]
Swamp City WOD – Tue, Apr 11
Swamp City Fitness – Swamp City WOD Warm Up 200M Run 30 Jumping Jacks 10 Beat Swings 4 Breakdance Burpees 6 Stationary Inchworms 10M Samson Stretch 10M Forward Sccops 10 […]
Swamp City WOD – Mon, Apr 10
Swamp City Fitness – Swamp City WOD Warm Up 400M Row 10 Beat Swings 10 Push Ups 10 Squats 10 Lunges 10 Beat Swings 10 PVC Pass Throughs & Round […]
Swamp City WOD – Sat, Apr 8
Swamp City Fitness – Swamp City WOD Warm Up 600m run or row 10m samson 10m inchworm 10 cossack squats 10 hanging scap shrugs 3 rounds 10 hollow rock 10 […]
Swamp City WOD – Fri, Apr 7
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 30 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe Touch 4 Fire Fighter Burpees […]
Swamp City WOD – Thu, Apr 6
Announcements Bonfire Tomorrow, Friday the 7th! Invite friends and Colleagues to join you for free at the 6:30pm workout and you do not have to workout to be welcome. Bring […]
Swamp City WOD – Wed, Apr 5
Swamp City Fitness – Swamp City WOD Warm Up 500M Row PVC Routine Strength 28 Min to Complete the Following as a Superset: Back Squat (5 x 5 @ 65% […]
Swamp City WOD – Tue, Apr 4
Swamp City Fitness – Swamp City WOD Warm Up 400M Run 10 Sec hang from bar 2 Slow and Lows 3 Quad Stretch Toe Touch 10 Starfish Toe Touch 8 […]
Swamp City WOD – Mon, Apr 3
Swamp City Fitness – Swamp City WOD Warm Up 500M Row 10M Samson Stretch 10M Bear Crawl 10 Beat Swings 30 Jumping Jacks 2 Slow and Lows 3 Quad Stretch […]
Swamp City WOD – Fri, Mar 31
Swamp City Fitness – Swamp City WOD Warm Up 1000M Row 2 Slow and Lows 10 Beat Swings 10 Push Ups 10 Side Lunges 3 Quad Stretch Toe Touch 10 […]