• Betsy

Wednesday 9-23-15

Remember everyone, we’d love you all to be at the dinner on Oct. 3rd at 7:00pm. If you haven’t checked out the event yet, click here to read it.

Also, we’re taking orders for the shirts, the new Swink Family shirts. Here are the options:







They are all unisex sizing and fit. Your option is only $10 and if you’d like any extra shirt(s), it’s only $15 for each additional one. We will take final pre-orders by Saturday Oct. 3rd.

Finally, about a month ago, during our Nutrition Lecture, we made everyone in attendance do a 1-month, a 6-month and 12-month goal. It took some thinking, but you all came up with goals. Here are the ones from that lecture:


Did you accomplish that 1 month goal? If so, AWESOME! If not, no worries, there is still time! If you didn’t get a chance to attend and make goals, no worries either, you can start now. Focus on where you’re headed, do the work, celebrate the success. Get after everyone.

Here we go guys:

Swink Sweat Skill: -Dumbbell Goblet Squats

3:00 AMRAP, 6:00 AMRAP, 9:00 AMRAP (1:00 rest between rounds) -3 Burpees -6 Dumbbell Goblet Squats -9 Calorie Row

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill/Strength: -Front Squats -1×1 @90%, 2×1 @85%, 3×1 @80% (% from Monday)

-Push Press -Take 6:00, build to a tough single

For Time: -1 Mile Run

Core: -3×Max Strict Hanging Leg Raises (90°)

Swink Performance -Shoulder Strength -Glute Strength

Strength/Skill: -Either: 3xMax Rep Ring Dips -or- Max Ring Hold -3×3 Front Squats @80% (% from Monday)

As far as possible (8:00 cutoff ) -40 Thrusters (Bar) -10 Strict Ring Rows -30 Thrusters (75/55) -20 Strict Ring Rows -20 Thrusters (95/65) -30 Strict Ring Rows -10 Thrusters (115/75) -40 Strict Ring Rows

Core: -3×Max Strict Hanging Leg Raises (90° or higher)


When you’re cooler than the workout!

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