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Wednesday 7-23-14

The games have begun! The beach event for individuals is posted! It is: -250m Swim -50 Kettlebell Thrusters -30 Burpees -500m Swim -30 Burpees -50 Kettlebell Thrusters -250m Swim

Pretty cool if you ask us!! Go to games.crossfit.com to watch this go down.

Now, one thing we want to clear up: if you are late for class, you’re late. Burpees have always been the penalty. Plane and simple. We don’t know why we get attitude or talked to as if we did something. Why do we give you a hard time, then? BECAUSE YOU ARE LATE! We did not make anyone late to class, we set rules, but for some reason they don’t get treated like they are rules. Of course we want you to be there and are glad you all continue to come to the gym, but we need rules. If you are late, you are to do 5 burpees for every minute you are late. We even give you a 3 minute window to make it there on time. So if class is at 5:30, technically you aren’t late until 5:34. Also, if you know you’ll be behind, just send us a text so we know, and we’ll dismiss the burpees, simple as that. Please, don’t make us the bad guys, as if us making rules and class start times are an unheard of thing. If you come in late and didn’t send us a text, just start your burpees, we’ll respect that more than attitude.

Swink Fundamentals -Shoulder Strength

Skill & Strength: -Front Squat, 3×5

For Time: 20-15-10-5 -Front Squats (75/45) -Ring Rows

Swink Performance -Shoulder Strength

Strength: -5× 3 position squat clean+1 jerk, build to tough weight

7:00 AMRAP -3 Thrusters (95/65) -6 Front Rack Lunges -9 Hang Power Cleans


They watch you closer than we think. Tammy upside and Taylor taking mental notes!

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Swink Athletics

1411 U.S. 67 Frontage Rd,

Midlothian, Texas  76065

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