Monday 10-12-15

Man oh man we got some fun the next couple of weeks. A 5K this Saturday. Vendors next week. Annnndddd….MOVIE NIGHT SATURDAY! 

But first, a few things we need to cover:

-We are changing the way a new member starts our program. We have been implementing this for the past month or so and it has worked very well. All this means is we are doing one on one session with any new member BEFORE they get to a class. This is a much safer and more effective way for everyone.

-Also, as of now, we will no longer do up front payments for membership. We will only do monthly payments for our contracts. We truly hope you understand and we are sorry if this inconveniences anyone. Ultimately, we have to do what’s right for the business. Thank you all.

Now for the events!

-Here is the link for the 5K, it’s in town and we have a team, team Swink Athletics.

This Saturday, there is no class. The workout for that day is a 5K Run. If you’re not able to make it out to the Fall Festival, get in a run on your own.

-Saturday night, we are watching the movie about Rich Froning at the gym. We also are going to do a bit of grilling there. If you’d like to join us (which we hope you do) and would like to bring some meat to grill then come on out at 7pm to grill and movie shortly after.  Here’s the link to the trailer.

Swink Sweat (No noon class tomorrow)
Skill:
-WallBalls

6×4:00 Rounds with 1:00 rest
Odd:
-400m Run
-Max Jumprope (Singles or Doubles)
Even:
-400m Run
-Max WallBalls

Swink Fundamentals
-Glute Strength

Skill/Strength:
-12:00 to build to tough single on Front Squat

10 Rounds of 30 sec on, 30 sec off
-Row Sprint, for Calories*
*guys aim for 100 calories total, girls aim for 60 calories total.

Core:
-3×30 Hollow Rocks

Swink Performance
-Glute Strength

Strength:
-12:00 to build to heavy single on Front Squat

-3×5 Front Squats @80%

-5×3 Push Press, tough

1 Mile Run, not for time, for quality. Focus on pacing and run technique.

Core:
-3×30 Hollow Rocks

image

Can you tell who’s excited to take pictures or what!?  3 of 4 workouts down for our team for the CrossFit Team Series. One more tomorrow at 5:30pm if anyone wants to cheer them on.

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