Week of September 10th

Well everyone, it’s time to grab a partner. The CrossFit Team Series is COMING!

It is similar in format as the Open but this time you get to do the workouts with a buddy. The first set of workouts are released on Wednesday, Sept 19th and you will have until Monday, Sept 24th to put in your scores. The second set of workouts will be released Wednesday, Sept 26th and you will have until Monday, Oct 1st to put in your scores. This will definitely be fun but you have to make sure you and your partner are able to meet at the same time, multiple times that week in order to finish those workouts. If you want to sign up, go to games.crossfit.com and let us know when ya do!

Also, hope you guys are ready for our get together on the 22nd. It’s at 6:30pm in Mansfield at Twisted Root Burger. We really would like you all to make it out!

Swink Fundamentals

Monday

-10:00 to find 5RM OHS

-5×3 Hang Snatch, build to a 3RM, one set every 3:00

Tuesday

For Time (10:00 cutoff)

10-8-6-4-2

-Front Squats

10 – (165/115), 8 – (185/125), 6 – (205/135), 4 – (225/145), 2 – (245/155)

Then we will do a special tribute for the fallen people of the 9/11 attack

Wednesday

For Time (18:00 cutoff)

-45 HSPU

-45 Pullups

-45 Ring Dips

-45 Pullups

-45 Pushups

Thursday Open Gym workout option

5 Rounds For Time:

-12 Thrusters, RX (95/65)

-8 Box Jumps, RX (30/24)

Friday

30:00 AMRAP:

-800m Run

Then, 2 Rounds of:

-5 Power Cleans, RX (185/125)

-10 Deadlifts, RX (185/125)

-30 Double Unders

Saturday

For Time, in groups of 3 (16:00 cutoff):

-150/120 Calorie Row

-150 Back Squats, RX (165/115)

Hope everyone is embodying this mindset this month.