Monday 6-5-17

Regionals are done and we know who will be at the CrossFit Games this year. If you didn’t get a chance to see the events, you can go back and watch them on YouTube or go to games.crossfit.com to replay all the action.

This week we will be posting our NEW Member of the Month and at the gym, there will be info on some Nutrition on the whiteboard. As promised, we will be putting nutrition at the forefront of what we do here and one step we highly encourage you to do is go to the app store and download the app called Fit Men Cook. It’s a great cooking app, easy recipes and great food. One of the cooler features is it gives you a macro breakdown for those aiming to track their food. 

For Apple: Fit Men Cook

For Android: Fit Men Cook

He also has a Facebook page with great cooking videos and a YouTube channel for even more in-depth cooking videos.  Go check him out!

Swink Sweat 

For Time:

-30 Weighted Lunges

-100 Lateral Plate Jumps

-50 WallBalls

-10 Wall Walks

-50 WallBalls

-100 Lateral Plate Jumps

-30 Weighted Lunges 

Swink Fundamentals 

-Glute Strength

Strength:

-5×2 Back Squats, first set at 85% and add as you see fit

-5×Max Chinup Hold

For Time….AKA GO FAST!

-30/25 Cal Bike

-15 Burpees over parallette

-8 Power Cleans, RX (135/95) RX+(185/135)

Core:

3 Sets of

-15 Strict Toes 2 Bar

-25 Banded Hamstring Curls 

How can this apply to you…