Week of July 2nd

Guys the 4th of July is almost here and we need you all to remember to be safe. Also, being outside more means drinking more water to keep hydrated. If you are to drink alcohol over the holiday AND are outside, drink one glass of water for every 1 drink you have.

Finally, don’t forget the note for this Wednesday. We are only have one class at 9am. Come one come all, were doing a hero workout so if you have a weight vest, bring it.

Finally, we are sending out an email in the next couple of days we all need to read. Please let us know when you do and if you need to chat about it. Thanks in advance and we sure do love our job being with you all!

Swink Sweat

Monday

8:00 AMRAP:

1, 2, 3, 4, etc

-Squat Cleans

2, 4, 6, 8, etc

-Kipping Knee Raises

Wednesday

**** Today we only have one class, at 9am. Come join us to take on a hero workout EVERYONE can do and of course modify or do with a partner.

Bring a friend as well. Bring someone who has been smack talking CrossFit, they’ll forever be grateful! Also, bring your weight vest. ****

Friday

8:00 AMRAP

1, 2, 3, 4, etc

-Squat Snatch

2, 4, 6, 8, etc

-WallBalls

Swink Fundamentals

Monday

Strength:

-3×5 Push Press, 1 set every 3:00, build to a near 5 Rep Max

3 Rounds For Time (12:00 cutoff):

-21 Pullups

-15 Ring Dips

-9 Push Press, RX (135/95)

Tuesday

4 Rounds For Time (13:00 cutoff):

-20 Box Jumps

-20 KB Swings, RX (53/35)

Accessory:

3 Sets of

-6/6 Lateral Barbell Stepups, (24″/20″)

-10/10 Single Leg RDL

Wednesday

**** Today we only have one class, at 9am. Come join us to take on a hero workout EVERYONE can do and of course modify or do with a partner.

Bring a friend as well. Bring someone who has been smack talking CrossFit, they’ll forever be grateful! Also, bring your weight vest. ****

Friday

For Time:

-1500/1300m Row

-100 Hand Release Push-ups

-50 DB Snatches, RX (50/35)

Saturday

7 Rounds For Time with a partner (17:00 cutoff):

-3 Deadlifts, each

-6/6 Bulgarian Split Squats, each

Accessory:

-3×1:00 Weighted Chinese Planks