Friday 1-17-14

Those who took on Murph during Open Gym, congrats! It was a tough one but you all made it through!!

Now, the CrossFit Open has opened up for registration. Click on the Crossfit Games link to register, it’s only $20. If you have any questions about it, ask us at the gym. Also, register under our affiliate, Swink CrossFit.

Swink Fundamentals -Shoulder Strength/Mobility

Skill: Ground 2 Overhead

12:00 for Reps of: -30 Ground 2 Overhead -Remainder of the time to get Max Rep Wall Balls (20/14)

Swink Performance -Shoulder Strength/Mobility

5×3 (1xStrict Press, 1xPush Press, 1xPush Jerk)

5 Rounds for time: -8 Toes 2 Bar -4 Front Squats (@80% of Clean)

Chillaxin’ is best done in odd places!