Week of June 8th

Guys, it has been a wild week and Im sure you all can agree.

There have been some things happen in the world we DO NOT agree with. The death of George Floyd first and then the CrossFit community demanding a response from CrossFit HQ about those events and racism as a whole. Nothing was said and they stayed silent....then a storm came. Multiple events happened in a matter of days from people/athletes within the CrossFit community and then the CEO, Greg Glassman, said some things that did not sit well with anyone, including us.

We have not had CrossFit in our name for over 5 years now. It has been something we have not always aligned with and until this moment, had our reservations about continuing to be an affiliate of CrossFit. I even sent out a text to our coaches asking their thoughts on what they thought about not being an affiliate....and then that said storm hit and it hit HARD!

There will be a video posted tomorrow, so please look out for that. However, trust us, Swink WILL carry on, just, unfortunately, not as a CrossFit affiliate.

Monday

20:00 AMRAP:

-200 Singles

-20 Burpees

Sweat version:

-100 Singles

-20 Burpees

Tuesday

Every 3:00 for 7 sets:

-4 Front Squats with tempo

Sets 1-2: tempo of 42X1

Sets 3-4: tempo of 31X1

Sets 5-7: normal speed

Sweat version:

Goblet Squats as an option instead of Front Squats, same tempo

Wednesday

For Time:

-21 Power Cleans

-42 Pushups

-100 Double Unders

-15 Power Cleans

-30 Pushups

-100 Double Unders

-9 Power Cleans

-18 Pushups

-100 Double Unders

Sweat version:

For Time:

-42 KB Swings

-42 Pushups

-150 Single Unders

-30 KB Swings

-30 Pushups

-150 Single Unders

-18 KB Swings

-18 Pushups

-150 Single Unders

Thursday

Every 4:00 for 8 sets:

Sets 1-3-5-7: 400m Run

Sets 2-4-6-8: 500m Run

Sweat version:

Same as above or modified distances

Friday

Part 1:

Every 3:00 for 3 sets:

-3 Overhead Squats, challenging load

-3 Weighted Strict Pullups

Part 2:

For Time:

21-15-9

-Overhead Squats

-Pullups

Sweat version:

Part 1:

8/8 Walking Lunges, weighted

12 Ring Rows with 0:01-0:02 pause at the top

Part 2:

50-40-30

-Walking Lunges, light weight or unweighted

-Bent Over Rows or Ring Rows

Saturday

3 Rounds For Time:

-500m Row

-25 KB Swings

-1:30 Plank hold

Sweat version:

same as above

Summer is here...or at least it feels like it due to the heat!