• Betsy

Week of August 6th

Well everyone, The CrossFit Games are over. It was here and gone in an instant it seems. If you want to go catch back up on any of the missed events, just head over to

All this means now is that (A) the Team Series is coming up and (B) the Open will be here before we know it!

Finally, this Friday, we do our Member of the Month workout and we will soon have our write up for this months M.O.M.

Swink Fundamentals


3 Rounds For Time (15:00 cutoff):

-400m Run

-30 Burpees



Every 3:00 for 5 Sets:

-8 Back Squats

Every 2:00 for 5 Sets:

-3 Front Squats + 1 Thruster


3 Rounds For Time (15:00 cutoff):

-15 Unbroken Push Jerks, RX (165/115)

-25 Lateral Box Jump Overs, RX (24/20)

-3:00 rest between rounds

Thursday Open Gym workout option

5 Rounds For Time (15:00 cutoff):

-20 WallBalls, RX (20/14)

-10 Deadlifts, RX (225/155)


TBA – Steve’s workout


For Time with a partner (20:00 cutoff)

4 Rounds of:

-10 Synchro C2B

-200m Run

4 Rounds of:

-17 Synchro Pullups

-200m Run

Whatcha say we have ANOTHER awesome week?!!!

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