Wednesday 9-30-15

September is coming to a close and it happened so fast!  Our Member of the Month for September was Shane Moore and we plan on having a little fun celebrating that this Saturday by doing a workout he would like/approve of. Be there to join us!

Also, make sure your membership is squared away now for the month of October. Some of you have expiring contracts that end this month. Make sure you come talk to us about going forward. Thanks in advance guys.

Finally, just reminding you all about the Dinner this Saturday at 7pm and the presign for the new Swink Family shirts due by Saturday as well.

Swink Sweat -Tabata Air Squats -6:00 to complete a 400m Run & Row -Tabata Burpees -6:00 to complete a 400m Run & Row

Swink Fundamentals -Shoulder Strength -Glute Strength

Skill: -Clean and Jerk, fine tuning

Strength: Clean and Jerk: -1×5 @75% -1×3 @80% -1×1 @85% (% from Mondays weight)

Skill: -Pistols, modifications

Complete the following: -30 Pistols (15/leg) -20 Burpee Box Jumps

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

Swink Performance -Shoulder Strength -Glute Strength

Strength: Clean and Jerk -1×5 @75% -1×3 @85% -1×1 @90%+ -1×3 @75%

Skill: -Toes 2 Bar

For Time: -30 Pistols -15 Burpees -30 Toes 2 Bar

Core: -3×30 Hollow Rocks

Remember to pre-order the shirt you’d like by Saturday Oct. 3rd. This is a favorite for sure!