Monday 5-1-17

Hey everyone, this Friday night, at 6:15, the Swink Athletics little league team coached by our very own Adrian, will be playing at Jaycee Park, just about 1 min from the gym. If you’re able to, try and come out to cheer them on and wear your Swink gear or your new baseball tee if ya got it!

Let’s get this party started. 
Swink Sweat 

For Time:

21-15-9

-Deadlifts

-Hand Release Pushups

Rest 3:00

21-15-9

-Front Squats 

-Situps 

Swink Fundamentals 

***Everyone, go to your Wodify, go to last Friday and make sure to log your “Annie” time as we erased the board before snagging a picture***

-Shoulder Mobility 

Strength:

EMOTM for 6:00

-3-7 Muscle Ups/M.U. transitions (as tough as possible)

This is Laura’s workout, our Member of the Month for April!

For Time (15:00 cutoff)

3 Rounds of:

-8 Deadlifts, RX (155/115)

-8 Toes 2 Bar

Then, 3 Rounds of: 

-8 Back Squats, RX (135/95) no rack, comes from the ground

-8 Pullups

Then, 3 Rounds of:

-8 Snatch, RX (95/65)….yes you are squatting

-8 Bar Facing Burpees 

Guys this is the creator of CrossFit, trust me, zoom in….