Monday 11-2-15

Listen, October was gone in a blink of an eye. We hope you all enjoyed all the events that we had at the gym from the dinner to the vendors to movie night and yoga. We definitely look forward to doing more this month as well.  Including the first ever Swinksgiving” in celebration of Thanksgiving. 

Today we have a few firsts.

Number 1 is we have a new class at 4:30pm. It’s our Intro class which focuses on all things technique and creating a strong foundation. This is for any new person looking to join our program and is able to come to this class option.
In case you’re wondering, we still offer and do one on one lessons with any person starting our program, especially if they cannot make the 4:30pm option. The class moves slower because of the fact that there are more than one person attending. The one on one lesson progresses faster because of the individual attention.
So, if you know anyone who’d be interested, send them our way or get them to call or text 214-682-2706.

Number 2 is November. It will now be known in our gym, year after year, as No Excuse November.”  What this means is all month, you must use this motto in everything you do. Want to skip a workout?  Don’t want to prep your meals?  Would you rather sleep in?  How about using no excuses and just keep working  forward!  There will also be periodical motivation in the gym. Excited to start this journey with you all this month so get your mind set!

Swink Intro
-Foam Roller explanation (lower body)
-Importance of power stance

Skill:
-Rowing

Row Intervals:
6-10 Rounds of
1:00 on/30 sec off

Core:
-Learning Hollow Body

Swink Sweat
Skill:
-Ring Rows

Retest #4
“Cindy”
20:00 AMRAP
-5 Ring Rows
-10 Pushups
-15 Air Squats

Swink Fundamentals & Performance
-Shoulder Mobility
-Shoulder Strength

Skill:
-Snatch, squat/power

Retest #4
“Isabel”
For Time:
-30 Snatches*
*Squat or Power, depending on skill level and strength but you have the choice

Core:
-3×15/side Anti-Rotation Presses

image

It is awesome to see everyone supporting each other during tough workouts. 

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