Monday 12-23-13

Christmas is almost here folks! As a reminder, Monday is normal class schedule. On Tuesday, we are only have 5:30am and 9:00am. Wednesday we are closed and back to normal schedule starting with Open Gym on Thursday from 4-8pm.

Swink Fundamentals -Shoulder Strength/Mobility

2 Sets of accessory work: -10 Bent Over Rows (45/35) -10 Good Mornings

-8:00 to work to a heavy 10 rep on Deadlift.

12:00 AMRAP -3 Deadlifts -6 Pushups -9 Air Squats

Swink Performance -Shoulder Strength/Mobility

-Back Squats 5×4 @86%

-Row Machine Conditioning (10:00)

-3 Sets Max Reps Strict Toes 2 Bar

Just a normal day at the office!

#Midlothian #Squats #Rowing #Swink #Workout #Deadlifts #CrossFit #gym