All of those PRs on Friday are very very exciting, especially having this year come to a close. We’re so proud of everyone who was able to achieve a new 1 Rep on Back Squat.
Don’t forget our Ugly Sweater Christmas party is this Saturday at the gym. For all the details, please go to the event page here.
Finally, beginning January 7th, there will be an online Rowing Competition, which is similar to the CrossFit Open format. We would love your participation in this, especially our endurance athletes. We like being able to do a competition within the comforts of our gym and it being low in cost. It’s only $15 to compete and you can still sign up. Click the link here to sign up.
Swink Sweat Partner workout 17:00 AMRAP: P1- 10 cal row P2- Weighted Plank hold/Wall Sit hold
While P1 rows, P2 does plank hold. Then switch. On next round, P1 rows while P2 does wall sit. Switch.
Swink Fundamentals -Hip Mobility -Glute Strength
Strength: -3×3 Back Squats @75% -3×5 Bent Over Rows
For Max Reps: -2:00 Max Calories -2:00 Rest -2:00 Max Pushups -2:00 Rest -2:00 Max Calories
Core: -4×45 sec Weighted Planks
Swink Performance -Shoulder Strength -Glute Strength
Strength: -3×3 Tempo Back Squats, 21X2, 75%
Skill: -Snatch Position
EMOTM for 10:00 -5 OHS -10-15 Double Unders
Core: -4×45 sec Weighted Side Planks