News | Gainesville, FL | Swamp City Fitness

Clean and Jerk Day

Author: SCF On: Sep 14, 2022 Categories: WOD No Comments

Swamp City Fitness – Olympic Weightlifting Warm-up PVC routine, 10 reps of each: pass through, around the world, behind the neck press, overhead squat Burgener Warm Up (synchro- everyone together, 5 each position) Clean Primer: 2 lift off 2 muscle...

CHAARG Schedule Change for evening classes only 4:30pm &7pm WOD’s, Regular morning schedule

Author: SCF On: Sep 13, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200M Run 10 Push Ups 10 Beat Swings 200M Row 4 Slow and Lows 3 Quad Stretch ToeTouches 40 Jumping Jacks 5 Stationary Inchworms 10 Beat Swings Strength We Are Now Starting the 2nd of 3 qty 3 week Cycles...

Tuesday 9-11 Remembrance

Author: SCF On: Sep 12, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 40 Jumping Jacks 4 Stationary Inchworms Assualt Bike (15/12) 10M Samson Stretches 4 Slow and Lows 4 Quad Stretch Toe Touches (each leg) 10M Froggers 10M Burpee Broad Jumps 10 Beat Swings Metcon 9-11 Partner...

Monday Already 9/12/22

Author: SCF On: Sep 11, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 400M Row 10 Sec Hang 10 Squats 10 Stationary Lunges 10 Beat Swings 10M Berserker Lunges 10M Quad Stretch Toe Touch 10 Kipping Beat Swings 10M Forward Scoops 10 Single Leg Romanian Deadlift 400M Row 40...

Friday, Gators Home Game, Pre-Game Workout. Invite Your Friends 9/9/22

Author: SCF On: Sep 08, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 500M Row 10 Sec Hang 10 PVC Pass Throughs 10 Round the Worlds (each direction) 10 Twisting Knee Raises w/pvc 4 Slow & Lows 10 Beat Swings 4 Rig Raises 10 Stationary Samson Stretches 4 Quad Stretch...

Disney+ Release Day 9/8/22

Author: SCF On: Sep 07, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up Love & Thunder 400M Row 16min AMRAP Thor’s Hammer 5 Stationary Breakdance Inchworms 20/25/30 Strongman Farmers Carries (30/15) 12 Squeezy Clips 2 Up Downs on Rope 10 Jumping Squats Skill Cars...

Wednesday 9/7/22

Author: SCF On: Sep 06, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 60 Jumping Jacks PVC Routine Strength Week 3 of 9 Week Bench Press Cycle 40% 1×5 50% 1×5 60% 1×3 75% 1×5 85% 1×3 95% 1×1+ 75% 3×5 Metcon For...

Tuesday Training Day 9/6/22

Author: SCF On: Sep 05, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200M Row 10 sec hang 20 Ab mat sit ups 4 Slow and Lows 10 Beat Swings 10 Good Mornings 10M Forward Scoops 20 Ab mat sit ups Strength Week 3 of the 9 week Deadlift cycle Deadlifts 40% 1×5 50%...

Labor Day 9am WOD Only. Come Holiday Together

Author: SCF On: Sep 04, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 200M Run 9 Push Ups 5 Slow and Lows 200M Row or 12/10 CalBike 10M Samson Stretch 10M Quad Stretch Toe Touch 200 Jump Ropes 9 Beat Swings 5 Side Lunges (each leg) Toe Touches Star Fish Toe Touches Twisting...

Bonfire Tonight!! 9/2/22

Author: SCF On: Sep 01, 2022 Categories: WOD No Comments

Swamp City Fitness – Swamp City WOD Warm-up 40 Dubs or 80 Singles 10 Sec Hang 10M Samson Stretch 40 Dubs or 80 Singles 10M Froggers 10M Quad Stretch Toe Touch 40 Dubs or 80 Singles 10 Beat Swings 4 Snatch Grip Rig Raises 8 Cossack Squats (4 each...