Friday 1-27-17

Well we had a great first day doing RomWod. It’s great to see you all in the gym wanting to improve your mobility, flexibility and improve your recovery. Every Thursday at 5:30am, 9am, 4:30pm and we might as well run it again at 5:30pm. So let’s see even more faces next week in the gym!

A few more weeks until the Open and we want to strive for 100% of our Fundamentals crew to sign up for it. Just go to games.crossfit.com to get signed up!

Swink Sweat

4 Rounds For Time:

-400m weighted partner run

-P1: weight hold

-P2: 13 Box Jump Overs

Then switch before running again

Swink Fundamentals

-Shoulder Mobility

Skill:

-Bar MuscleUps

“For Trevor and Greg” (Member of the Month workout)

For Time:

-1000m Row

-9 Bar MuscleUps

-15 Clean and Jerks, RX (95/65) RX+ (135/95)

-500m Row

-6 Bar MuscleUps

-10 Clean and Jerks, RX (115/75) RX+ (185/115)

-250m Row

-3 Bar MuscleUps

-5 Clean and Jerks, RX (135/85) RX+ (205/135)

Thought this was funny…like the visual is what’s funny!