Swamp City WOD – Mon, Nov 6
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 50 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups […]
Swamp City WOD – Sat, Nov 4
Swamp City Fitness – Swamp City WOD Warm-up 3 rounds to warm up: 10cal bike or row 30s dead hang 5 deep lunge thoracic rotations each side 5 wall facing […]
Swamp City WOD – Fri, Nov 3
Swamp City Fitness – Swamp City WOD Warm Up 5 Burpees 10 Beat Swings 10 Squats 10 Down Dog Push Ups Wooden Rod 10 Pass Throughs 10 Around the Worlds […]
Holiday WOD – Fri, Nov 3
Swamp City Fitness – Holiday WOD Warm-up 400M Run 10 Beat Swings 10 Push Ups 10 Squats 10 Starfish Toe Touch 10M Samson Stretch 10M Burpee Broad Jumps 10 Beat […]
Swamp City WOD – Thu, Nov 2
Swamp City Fitness – Swamp City WOD Warm-up 50 Jumping Jacks 10 Beat Swings 10 Down Dog Push Ups 2 Slow and Lows 20 Dubs or 50 Singles 10M Samson […]
Holiday WOD – Thu, Nov 2
Announcements 2 Things: 1.) Tonight Florida Empower will be with us at 7pm- 8pm. We will be relocating the 6:30pm class. If you can not make the 4:30pm or 5:30pm […]
Swamp City WOD – Wed, Nov 1
Swamp City Fitness – Swamp City WOD Warm-up 30 Sit Ups 10 Down Dog Push Ups 20 Jumping Jacks 10 Beat Swings 2 Slow and Lows 3 Quad Stretch Toe […]
Tue, Oct 31 HAPPY HALLOWOD
Swamp City Fitness – Swamp City WOD Warm-up 10 Sec Hang 20 Jumping Jacks 20 Plank Jacks 20 Mt Climbers 10 Beat Swings 10 Push Ups 10 Up Downs 10 […]
Swamp City WOD – Mon, Oct 30
Swamp City Fitness – Swamp City WOD Warm-up 500M Row 50 Situps 20 Jumping Jacks 10 Beat Swings 10M Samson Stretch 10M Inch Worms 10 Beat Swings 10 Push Ups […]
Swamp City WOD – Sat, Oct 28
Swamp City Fitness – Swamp City WOD Warm-up 600m row 10 stationary inchworm 10 hanging scap shrugs 10 lunge thoracic rotations each side 10 wall facing squats Metcon Constantly varied, […]