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, even classes you have pre-registered for. Welcome back UF and Sante Fe Students! We hope you had a great summer and let’s get back to work ??
Swamp City Fitness – Swamp City WOD
Warm Up
15/12 Cal Bike
10 Beat Swings
30 Jumping Jacks
10 Squats
10 Reverse Lunges
10 Down Dog Push Ups
10 Side Lunges
30 Jumping Jacks
10 Beat Swings
10 Ankle and Knee Together Squats
10 Pistol Reverse Lunges
Skills:
22 Min of Skill Work:
Handstands
Pistols
Muscle Ups
Dips
Metcon (Time)
4 Rounds for Time:
33 Situps
4 Deadlifts (265/185)
4 Burpees over Bar
5M Handstand Walk or 2 Wall Walks
3 Muscle Ups or 6 Pull Ups + 6 Dips