Announcements
2 Things:
1.) Ribbon Cutting party is this Thursday from 4:30pm-7:30pm. Open to Public, inviter friends and family. The cutting is at 5:30pm.
2.) 4:30pm Classes are reservation only. Morning classes are already set up for reservations only. For Morning Classes you need to reserve your spot by 10pm the night before. 4:30pm classes need to be reserved by 10am same day. Reservations will apply to all the new classes moving forward such as calisthenics, strongman, powerlifting etc.. More info on that in the near future. For now please just reserve for 4:30pm by 10am same day.
Swamp City Fitness – Swamp City WOD
Warm Up
10/12 Cal Bike
10 meter Walking Lunges
10 Beat Swings
30 Singles
5 Scapular Push-ups
10 Hollow Body Rocks
10 Superman
10 Squats
10 KB Swings
Strength
25 Min to work on:
Hadstand Walks
Pistols
Slackline
METCON (Time)
For Time:
25 Wallballs (20/14)
25 Squats
25 Hand Release Push-ups
25 DU/50 Singles
25 KB Swings (50/35)
25 DU/50 Singles
25 Hand Release Push-ups
25 Squats
25 Wallballs (20/14)