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Monday 7-7-14

Monday is here and there are some things to go over so PLEASE READ.

1st) We are going to start implementing the check in app for classes, mainly 5:30am and 9am. Just go to the app store, iPhone or Android, and search Mindbody Connect. We will be updating the schedule (it currently does not show up) so that way you’ll be able to check in to classes. Make sure to get familiar with it as we will be using it in full by August.

2nd) We will be adding more Fundamentals classes very soon. What does this mean? Well, first there will be more class options for our beginners or people who want to start with us. But, the second change is that we won’t be splitting classes anymore, as in at 5:30am. That will solely become a Performance only class. More on that and dates later this week. 3rd) We have Protein in stock, all flavors and kinds. Fuel (coconut flavor) is a great anytime or pre workout protein. Recovery (chocolate, vanilla, peach-mango flavors) are best after a workout of any type. All are the purest, cleanest forms of protein with no synthetic substances, artifical colors or flavors or sweetners. Best around!


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4th) Also in that line is our Fish Oil (Omega) supplement. Most of us don’t get enough omega in our diet which is why supplementing it is important. Our fish oil is of the highest potency and purest form. It helps with cardiovascular health, joint health and speeds recovery time (inflammation).


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Swink Fundamentals -Shoulder Strength

Skill: Box Jumps

For Time: 21-15-9 -Box Jumps -AbMat Situps -500m Row after each round

Swink Performance -Shoulder Strength

Skill & Strength: -5×3 Overhead Squats

-5×5 Negative Ring Dips (use weight if needed)

Tabata, 20 sec on, 10 sec off, 8 Rounds -Burpees Rest 1:00 Tabata -L-Sit

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