Monday 8-15-16

Hey everyone, starting Thursday, August 25th, we will be doing 1 Hero workout a month. A Hero workout is one that is in memory of a fallen service man or woman that died in the line of duty. They also were a CrossFitter and as such, had a workout made in their memory.  So, next Thursday, come on out so we can take on a Hero workout together. Times to be announced. 

Swink Sweat 

For Time (14:00 cutoff):

-21 Thrusters 

-21 Knees 2 Elbows

-18 Thrusters

-18 Pikes

-15 Thrusters 

-15 KTE

-12 Thrusters 

-12 Pikes

-9 Thrusters 

-9 KTE

-6 Thrusters 

-6 Pikes

-3 Thrusters 

-3 KTE 

Swink Fundamentals 

Skill:

-The Bear Complex

5 Sets of:

-Bear Complex*

  *1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (behind the neck). That is one rep and there are 7 reps in each Set. 

Core:

-3×Max L-Sit

We were “flocked” the other day by Relay for Life….who could these birdies be coming to next?!!