Monday 7-13-15

Last week of retests. Be on your game everyone.
Monday – Clean & Jerk ladder
Wednesday – “Burner”
Friday – “Rage”

Also, be sure you’re writing down those retest time or scores on your sheet. We want that to go with you, something cool for you to look back on.

We will be doing more challenges for all classes starting Monday, July 27th. 

Finally, the CrossFit Games begin next Wednesday and will continue on that Friday – Sunday.  We’re very excited for this and hope you are too. All the info can be found at games.crossfit.com.

Swink Sweat
For Completion:
25-20-15-10-5
-WallBalls
-Dumbbell Swings
-200m Run after each run
25:00 cap

Swink Fundamentals & Performance
-Shoulder Strength
-Glute Strength

Skill:
-Clean and Jerk

8:00 Ladder
4 Increasing weights
-10 Clean and Jerks at weight #1
-10 Clean and Jerks at weight #2
-10 Clean and Jerks at weight #3
-as many Clean and Jerks at weight #4 with remaining time

Core:
-3×20 Hollow Rotations  (10/side)

image

This new product is of the highest quality, we did our research, and is for sale now at the gym. $2 for the Energy sticks, $3 for the Pre or Post sticks. Also available in a canister.

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