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Friday 2-19-16

Friday is here and we are now one week away from the first of 5 “Friday Night Lights” which start at 5:30pm.

These are the events we look forward to for the next 5 weeks and we really hope you all can make it out to them. More on these tomorrow during classes.

Also, don’t forget the Open is a few clicks away at games.crossfit.com so get signed up.

Swink Sweat 20:00 AMRAP 10, 20, 30, 40, etc Reps of: -Calorie Row -Jumprope -WallBalls -Burpees

Swink Fundamentals -T-Spine Mobility -Ankle Mobility/Strength

Skill: -Running

4 Rounds For Time: -400m Run -20 Walking Lunges w/plate -10 AbMat Situps w/plate

Pullup Strength: 3 Sets of: -15 DB Bent Over Rows -Max DB Curls, back against rig/wall

Swink Performance -T-Spine Mobility -Ankle Mobility/Strength

Strength/Skill: -Banded Situps -Running

For Time: -400m Run -21 Thrusters (bar) -400m Run -21 Thrusters (75/55) -400m Run -21 Thrusters (95/65)

Pullup Strength: 3 Sets of: -15 DB Bent Over Rows -Max DB Curls


Should he or shouldn’t he….the Open. Go vote on our Facebook post, let him know!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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