Tuesday 9-8-15

September has officially started with a bang! Those of you who made it out yesterday for the Hotshots 19 all know what we mean! Man that was tough. We also hope everyone enjoyed their weekend and have a safe one as well.

Now, for those who don’t know, this month marks our 3 year anniversary for our affiliation with CrossFit. Although we have been doing classes since 2011, we didn’t affiliate until the following year. So, we are going to be doing a big celebration at the beginning of October. October 3rd to be exact. Be looking for that event on Facebook and we’ll also share it in our posts.

Finally, we have a new month which means we have a new Member of the Month. Be looking for that tomorrow!

Now for today:

Competition Tuesday Swink Fundamentals & Performance -Shoulder Strength -Ankle Mobility

Skill: -Double Unders

3×5:00 Rounds with 2:00 Rest Get as far as possible of the following: -500m Row -30 WallBalls -10 Box Jumps -50 Double Unders -30 Pushups -10 Box Jumps

Pullup Strength: 3 Sets of: -Max Chinups Rest 10 sec -Max Chinup hold

Swink Barbell Technique: -Press in Snatch – 5, 4, 3 (ascending weights)

Snatch -70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 95%x1

Clean & Jerk -70% x (1+1), 75% x (1+1), 80% x (1+1), 85% x (1+1), 90% x (1+1)

Back Squat -70%x3x3

Jordan just getting over obstacles!