Monday 12-14-15

All of those PRs on Friday are very very exciting, especially having this year come to a close. We’re so proud of everyone who was able to achieve a new 1 Rep on Back Squat.

Don’t forget our Ugly Sweater Christmas party is this Saturday at the gym. For all the details, please go to the event page here.

Finally, beginning January 7th, there will be an online Rowing Competition, which is similar to the CrossFit Open format. We would love your participation in this, especially our endurance athletes. We like being able to do a competition within the comforts of our gym and it being low in cost. It’s only $15 to compete and you can still sign up. Click the link here to sign up.

Swink Sweat
Partner workout
17:00 AMRAP:
P1- 10 cal row
P2- Weighted Plank hold/Wall Sit hold

While P1 rows, P2 does plank hold. Then switch. On next round, P1 rows while P2 does wall sit. Switch.

Swink Fundamentals
-Hip Mobility
-Glute Strength

Strength:
-3×3 Back Squats @75%
-3×5 Bent Over Rows

For Max Reps:
-2:00 Max Calories
-2:00 Rest
-2:00 Max Pushups
-2:00 Rest
-2:00 Max Calories

Core:
-4×45 sec Weighted Planks

Swink Performance
-Shoulder Strength
-Glute Strength

Strength:
-3×3 Tempo Back Squats, 21X2, 75%

Skill:
-Snatch Position

EMOTM for 10:00
-5 OHS
-10-15 Double Unders

Core:
-4×45 sec Weighted Side Planks

image
Let’s get em!

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