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Friday 10-25-13

Today is the day for the 7th South Bound Throwdown. Never did we see this thing growing to what it has become, its crazy!  We couldn’t be more proud to host it and have all of you a part of it!  We will still have 5:30am and 9:00am classes but all night classes will be canceled for this event. Remember its a costume event and the theme is to dress like your Hero, whoever it is. Also, it is potluck and we would love if everyone could pitch in for it, thank you all in advance. It starts at 6 so we’ll see you there! 

Swink Fundamentals & Performance -Shoulder Strength/Mobility

Strength -3×5 Dumbbell Strict Press

3 Sets of Tabata (8x:20 sec on/:10 sec off) -Wall Balls (20/14) Rest 2:00 -Dumbbell Hang Cleans Rest 2:00 -Burpees


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Love this picture. It catches the beginning of whats to come…which is nothing held back, just work!!  Maybe a hint too…

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