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 as well you and your guests are welcome to stay. If you plan to bring a friend please have them sign a waiver on this link: PRIDE WORKOUT, you and they can also purchase a special T-shirt for the event by following the link as well.
Swamp City Fitness – Swamp City WOD
Warm Up
30 Jumping Jacks
10 Squats
10 Hollow Rocks
10 Supermans
10M Samson Stretch
10M Inchworms
30 Jumping Jacks
10 Side Lunges
10 Jumping Squats
10 Hallow Rocks
10 Superman
10 Beat Swings
Strength
Week 7 of 9
Superset 5×5 @ 55% of 1RM
Push Press
Front Squats
V-Ups
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here