• Swink Athletics

Wednesday 7-2-14

As we get about halfway through this year, are you where you thought you’d be by now?  We ask this question because as we receive payment for membership and more and more people sign up for contracts, we need to ask you: “are you willing to put in the work to get the results you want?”

If you commit to this thing we love called CrossFit, why not commit to doing things the healthier way in other areas of your life?  Because it’s hard?  Because you don’t know where to begin?  All valid questions that you may not have the answers to.  ASK US!!!  We’re here for you guys, at your disposal, we want you to succeed. 

So, as this week comes to a close and we head into a holiday weekend, think about your goals and what changes you could make to get there. No more excuses…which also means no more drive thru, no more sleeping in instead of getting your butt to the gym, no more magic pills, no more reasons to not succeed.

Swink Fundamentals -Shoulder Mobility

Skill: Ring Dips/Dips

8 Rounds of 1:00 on, :30 off -Max Calorie Row (odd rounds) -Max Ring Dips (even rounds)

Swink Performance -Shoulder Mobility

Strength: -5×4 (2 Power Snatch, 1 Squat Snatch, 1 Overhead Squats), increase across sets

3-4 Rounds of 3:00 on, 1:00 off -1:00 Max Box Jumps (24/20) -1:00 Max Hollow Body hold -1:00 Max Double Unders


Deadlifts can bring the family together!

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