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Friday, 16.1

Welp, 16.1 is here….and it’s a good one!  Now, most of you may have a different thought about what a “good” or a “fun” workout consists of, but none the less, it’s here!

So, a few things for today:

(1) We will judge anyone who needs to go at 5:30am, 9am, or 4:30pm. However, we would love for you all to be at the Friday Night Lights event starting at 5:30pm.  It’ll be easier for judging if we do as few as possible in class times. How we will run heats is as smooth as we can and as fast as we can as this is a longer workout.

(2) Bring any food or drinks you’d like to have at the end of the night as we will have the grill running and plan on hanging out until the end of the event/night.

(3) It’s a black out event, meaning we would like you all to wear all black attire. Just another fun way we can all come together.

If you have any questions about all of this, just call or text us at 214-682-2706 so we can answer anything you have about tomorrow.

You still have time to sign up if you’re wanting to do the Open, just go to games.crossfit.com and make sure you choose Swink as your affiliate.

Swink Intro -Foam Roller, upper body

Skill: -Row Review -Pushing Review

10:00 Ladder 1, 2, 3, 4, etc Reps of: -Calorie Row -Burpees

Core: -Hollow Rock Intro

Swink Sweat, Fundamentals & Performance -Shoulder Strength -Glute Strength

Skill: -Lunges, Overhead/Front Rack

20:00 AMRAP RX -25ft Overhead Lunges (95/65) -8 Bar Facing Burpees -25ft Overhead Lunges (95/65) -8 Chest to Bar Pullups

Scaled -25ft Front Rack Lunges (45/35) -8 Bar Facing Burpees -25ft Front Rack Lunges -8 Jumping Pullups


Ha, so true

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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