Wednesday 1-22-14

Competition Tuesday went very good and we saw some people put that hustle in their step we’ve been wanting to see! Good job everyone!

Remember, we want you all to head over to the CrossFit Games site to sign up for the Open. Remember to sign up under our gym so we can find you and track you!

A new order of protein and pre workout protein as well as fish oils are on their way and will be here Thursday. Fish oil is a must for recovery and overall health. Make sure to get yours, a 2 month supply in one bottle. The protein is the highest quality out there. To read up on their brand and their product, click the link for SFH.

Swink Fundamentals -Shoulder Strength/Mobility

Skill: Power Snatch

For Time: -1000m Row 5 Rounds of: -5 Power Snatch -10 Pikes

Swink Performance -Shoulder Strength/Mobility

Auxiliary: 2 Sets of: -15 Good Mornings -15 Bent Over Rows

15:00 AMRAP -5 Push Press (115/75) -20 Double Unders -10 AbMat Situps

Erin with a great front rack position!