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Monday 2-8-16

Super Bowl was awesome…commercials, not so much! Hope you all had a safe evening and fun evening.

Now as we begin the week, the Intro class has come to an end and will be joining normal classes. If you have that new person in your class, make sure to make them feel welcome and make their transition smooth. The next round of Intro classes begins Feb. 22nd so help us spread the word.

Also, don’t forget that the Open begins in a couple weeks, so get signed up at games.crossfit.com. It will challenge you but that’s the point, to step out of your comfort zone. We also will have our own leaderboard at the gym with prizes for the winners of each category! You are only eligible for the prizes if you are signed up for the Open.

As with tradition, we will try and host “Friday Night Lights” which is where we all come together and do the Open in front of one another and with the support of everyone. The first date is Feb. 26th. Keep that date free and come join us @5:30pm!

Swink Sweat Partner Workout: -400m Run with MB -30 Burpee MB hand-offs -40 MB Sit-up throws -50 MB twist hand-offs -400m Run with MB

Swink Fundamentals -Shoulder Strength -Glute Strength

Strength: -Split Jerk, 2×3 @75%, 3×2 @80% -Pause Front Squat + Front Squat, 5×1+1 @70%

Skill: -Power Snatch

6:00 AMRAP -5 Power Snatches -5 Bar Facing Burpees

Core: -3×15/side Anti-Rotation Presses -3×15/side Side Plank Raises

Swink Performance -Shoulder Strength -Glute Strength

Strength: -Front Squat, 2RM, 1×2 @80%, 1×2 @85% -Push Press, H.S.

EMOTM for 12:00 -1 Clean & Jerk, tough, increasing if possible

Core: -3×15/side Anti-Rotation Presses -3×15/side Side Plank Raises


Congrats to our Intro graduates!!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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