Hey everyone, gym dues were due Monday so if you haven’t taken care of those, please talk with us today about your membership because technically it is late.
Also, test #5 for all the classes are today! So, the question has came up about making up missed test workouts. Well, it all depends on the workout that was missed so be sure to get with a coach ASAP to figure out a time that would be best to come in. We start our programs to getting better in those tests next week so be sure to try and get them made up before then if at all possible.
Also, we have a few events, kind of last minute, that we’d love to inform you all about.
#1) August 13th, Thurs – the gym will be closed that evening as we are going to celebrate Kenzi going off to college. Everyone is of course invited but location is TBA.
#2) August 15th, Sat – following the morning class, we will have Dana Kantara in to discuss some nutrition and a product line up of healthy and clean supplement options. Be sure not to miss this.
#3) August 21st, Sat – we will be meeting at noon at the gym, following the morning class. This we be dubbed, “Swink Mind and Body” and it will cover a focused and determined mindset and cover even more nutrition to help us all jumpstart the 2nd month of the Nutrition Challenge.
#4) September – it will be our 3 year anniversary for our affiliation with CrossFit, so be looking for dates for a party, big time….including a paleo gourmet catering!
Finally, anyone want to order or want to know more about ordering products from SFH (Stronger, Faster, Healthier), IDLife (the pre and post drink mixes we’ve offered) or FitAid, please talk to either Betsy or Andre about ordering these healthy and amazing products.
Swink Sweat Skill: -Rowing
Test #4 “Row and Burpees” 4×4:00 Rounds with 1:00 rest -500m Row -Max Burpees with remaining time
Swink Fundamentals & Performance -Shoulder Strength -Glute Strength
Skill: -Toes 2 Bar
Test #5 “2-4-1” (Two for one, like “I got ‘two for one'”) 12:00 AMRAP -6 Toes 2 Bar -4 Burpees -2 Thrusters Then immediately, 3:00 AMRAP -Max Front Squats @75% (suggested weight, can be adjusted)
*2 different scores
Core: -3×15/side Anti-Rotation Presses
Be sure to check our our post for Christina AKA “Stina” AKA “Xtina” for our member of the month!