• Betsy

Week of July 8th

July is in full swing and we hope you all had a safe and fun weekend with all the get togethers and fireworks!

Keeping with the theme this month, we have MORE hero workouts to do this week, so be sure to come ready to do some work.

Also, let’s see who we can get to take on the July Challenge. It is to do 50-100 reps or 3:00-6:00 of a weakness of yours. For instance, maybe a weakness you have is Double Unders. Well, you could either work on them for that amount of time or accumulate that many reps after your workout. Let’s get after it and be sure to show us your progress by tagging us and even use #SwinkMadeMeDoIt!

Also, new Member of the Month dropping SOON!



6 Rounds For Time:

-60 Double Unders

-30 KB Swings, RX (53/35)

-15 Burpees


4 Rounds For Time:

-15 Toes 2 Bar

-15 Pistols, alternating

-200m Run



3 Rounds For Time:

-21 Deadlifts, RX (185/125)

-15 Pullups

-9 Front Squats, RX (185/125)

Thursday Open Gym


-Split Jerks, 1 set every 3:00 for 7 sets

Sets 1-2: 4 Reps

Sets 3-4: 2 Reps

Sets 5-7: 1 Rep



30 Rounds For Time:

-5 WallBalls, RX (20/14)

-3 Handstand Pushups

-1 Power Clean, heavy, RX (225/155)


Team “Weston”

In groups of 3, accumulate:

-5000m Row

-1000m Farmers Walk, RX (45/35)

-250m Waiters Walk, left, RX (45/35)

-250m Waiters Walk, right, RX (45/35)


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