Monday 9-14-15

We hope everyone had a great weekend and are ready to get in some great training this week!

Our team Swink finished all of their workouts this weekend for the CrossFit Team Series that is going on right now. They’re next week of workouts will be released in October. We’ll give you all the heads when that week is here to be able to cheer them on!

Also, mark your calendars for October 3rd, Saturday night. We hit our 3 year as a CrossFit Affiliate this month and we would love you all to be a part of it. We are going to celebrate by bringing in a new chapter in our story.  We are going to start selling clean/Paleo meals at the gym, called Fit Fuel Foods. On the 3rd, we are doing a big dinner at the gym that we will start selling tickets to very soon. It is one for $10 or two for $15. Bring a date or grab a buddy to buy the tickets together and get them cheaper. This will be a “semi-formal” meaning no kiddos and nice attire, no athletic clothes.  We will be making an event ASAP! 

Swink Sweat
Skill:
-Rowing

20:00 Partner Workout
P1 does:
-4 DB Swings*
-4 Box Over Burpees*
P2 does:
-Calorie Row

*Add 2 reps each round

Swink Fundamentals
-Glute Strength

Skill:
-Deadlifts
-Pullups

8:00 Ladder:
-5 Deadlifts
-1 Pullup*

*Add 1 Rep each round

Core:
-3×1:00 Planks, weighted if possible

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-5×1 Back Squats @85%

Skill:
-Jerk

5:00 AMRAP
-5 Thrusters (95/65)
-3 Pullups

Core:
-3×1:00 Planks, weighted if possible

image

Team Swink!

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