• Betsy

Week of July 23rd

We hope no one caught fire over the weekend with this heat! Remember everyone, drink plenty of water and if you’re out in the sun for a prolonged period of time, protect yourself with sunscreen. Don’t be dumb, you’ll tan EVEN with sunscreen on.

As we head into the end of July, who would be interested in seeing a monthly newsletter go out, starting in August?

Also, doing a pre-order for Xendurance products. If you need a refill of creatine, electrolyte formula or their carb source drink mix, please let us know. Here’s their website to go check them out:

Swink Fundamentals


For Time (20:00 cutoff):

-100 Situps

-75 Pullups, must be kipping no butterfly

-50 Strict HSPU

-25 Box Jumps, RX (36/30)


For Time:

-5k Run

*This is a retest so we encourage you coming in and doing this. Not to mention, it’s supposed to be the coolest day this week, so its the best option as well.

*Compare from April 23


“The Cheif”

5 Rounds of:

3:00 AMRAP

-3 Power Cleans, RX (135/95)

-6 Pushups

-9 Air Squats

Rest 1:00 between rounds

Thursday Open Gym workout option

EMOTM for 24:00

Min 1 – 15/12 Calorie Bike

Min 2 – 3 Push Press, RX (205/135)

Min 3 – 50 Double Unders

Min 4 – 3 Push Jerks, RX (205/135)


For Time:



-Squat Cleans, RX (135/95)

-Ring Dips

*This is also a retest and would love you all to be there to take on your old scores. Compare to April 24th.


In 7:00, you and your partner find a 3 Rep Max Hang Power Snatch

Rest 3:00

Max Bar Facing Burpees, synchronized, in 7:00

Rest 3:00

Max Calorie Row, switch as needed, in 7:00

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