Monday 5-9-16

Hey guys, head over to our post on our Member of the Month and give it a read!  Just click here to read it.

As some of you get going this week, we ask that you please check your email as you should have gotten something from “Wodify” about creating your profile and adding your payment info into that profile. Please follow those steps and do so as this is our new operating system and athlete tracking system for the gym. It has to be done BY MAY 15TH AND NO LATER. Thanks for your understanding.

We have a few updates for this week we need you all to know about.

Tuesday – SFH will be out again to our evening classes to sample their amazing products again. If you missed them last time, be sure to stop by and talk with Laurie about their products.

Thursday/Friday – we are not doing classes this Friday the 13th but instead switching classes to Thursday the 12th. The 12th, Thursday, will be our normal Friday schedule, so a 5:30a, 9:00a, 4:30, 5:30 and 6:30.

Saturday – we will not be having class this day as well, we apologize for the inconvenience.

CrossFit Regionals – come join us this Friday, Saturday and Sunday in Dallas at the Convention Center for Regionals. The events start each day at 9am and we will be going as they open to make sure we get some seats. To get tickets, just go to games.crossfit.com.

Swink Intro
-Shoulder Strength

Skill:
-Power Clean review

6:00 AMRAP 
-5 Power Cleans 
-8 WallBalls
Rest 3:00
6:00 AMRAP 
-5 Push Press 
-8 Air Squats

Swink Sweat
28:00 EMOTM
-12 Calorie Row
-6-12 Hanging Knee Raises*
-6-12 WallBalls*
-6-12 Burpee over ball*

*first round is 6 reps, second is 7…etc.

Swink Fundamentals
-Shoulder Mobility
-Glute Strength

Strength:
-3×8 “Wall-Squats”
-3×5 Strict Press, tough

3 Rounds for Max Reps:
-Max, or 1:00, Unbroken Thrusters (95/65)
Rest 30sec
-Same amount Bar Facing Burpees
Rest 30sec

Core:
3 Sets of:
-20 GHD Situps
-20 Hip Extensions

Swink Performance (remember Performance is done on the side, as a second training session or added to your current training session)
-Foam Roll inside of thighs to the groin
-LaCrosse Ball behind shoulder blades and traps

Strength:
3 Sets of:
-Max Strict Chinups (Max 15 reps, if so, do them weighted)
-Max Ring Dips (Max 15 reps, if so, do them weighted)

-3×5 @75%, 2×4 @80% Back Squats

-Build to a Tough 5 Rep on Deadlift
-2×5 @80%, 1×5 @90%

image

Our track workout from this past Saturday was fun and we hope you all can join us for the next one!

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