• Betsy

Monday 7-20-15


Just letting you all know, this week is the CrossFit Games week, starting on Tuesday with the Teens and Masters competitors. The full schedule is on and this is also where you can go to watch them.  Cause let’s be real, your coaches are going to be glued to the TV this week and weekend!

Also, anyone want a 5:30am Monday and Friday in addition to the Wednesday class. It would be a Fundamentals class at 5:30am. Please let us know at the gym.

Swink Sweat 4 Rounds of: Partner 1 does: -500m Row Partner 2 does (until Partner 1 is done): 1, 2, 3, 4, etc, reps of -Lunge -Burpee Then switch

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill/Strength: -Front Squat -10:00 to build to a heavy single

10:00 AMRAP -6 Right Arm DB Swings -6 Left Arm DB Swings -12 Squats with DB *if DB is dropped, you must do 3 Burpees

Core: -100 Hollow Rocks

Swink Performance -Shoulder Strength -Glute Strength

Strength: -10:00 to build to heavy 5 rep on Front Squat

5:00 AMRAP -12 WallBalls -6 Pullups/C2B Rest 2:00 20-15-10 -Front Squats (95/65, 135/95, 165/115) -Ring Pushups

Core: -100 Hollow Rocks


We got to use our fitness this weekend and went canoeing.

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