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Monday 8-15-16

Hey everyone, starting Thursday, August 25th, we will be doing 1 Hero workout a month. A Hero workout is one that is in memory of a fallen service man or woman that died in the line of duty. They also were a CrossFitter and as such, had a workout made in their memory. So, next Thursday, come on out so we can take on a Hero workout together. Times to be announced.

Swink Sweat

For Time (14:00 cutoff):

-21 Thrusters

-21 Knees 2 Elbows

-18 Thrusters

-18 Pikes

-15 Thrusters

-15 KTE

-12 Thrusters

-12 Pikes

-9 Thrusters

-9 KTE

-6 Thrusters

-6 Pikes

-3 Thrusters

-3 KTE

Swink Fundamentals

Skill:

-The Bear Complex

5 Sets of:

-Bear Complex*

*1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Push Press (behind the neck). That is one rep and there are 7 reps in each Set.

Core:

-3×Max L-Sit


We were “flocked” the other day by Relay for Life….who could these birdies be coming to next?!!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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