The SwitchBoard

This is the place to see what's going on at Switch!

 
 
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the workout :: Wednesday, July 18th :: 18 wheeler-

Complete each 18min AMRAP (as many rounds as possible)

18min AMRAP
Pull ups x12
:30 of cardio (jump rope/rope whips/frog jumps)
S/A DB row x12 (per arm)
:45 of cardio (jump rope/rope whips/frog jumps)
Single DB king kong x12
1:00 of cardio
 (jump rope/rope whips/frog jumps)

18min AMRAP
BB bicep curl x12
:30 of cardio (sprint/row/star jumps)
TRX back fly x12
:45 of cardio
(sprint/row/star jumps)
Upright DB row x12
1:00 of cardio
(sprint/row/star jumps)

 


Congratulations to Switch member Nicole Danielsen on competing in the Lifetime Triathlon - Minneapolis at Lake Nokomis this past weekend.  The Sprint triathlon had Nicole biking 14.8 miles, running 3.1 miles, swimming a distance of .47 miles.  Your fitness community is extremely proud of you!!!!


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5K Run for Melanoma!!!! 

Switch member, and hardcore cat lover, Missy Dietrich is organizing a team for a 5K run to support research, education, and advocacy for melanoma.  See details below:

WHEN: Saturday, August 11, 2018 at 8:30 am
WHERE: Lake Phalen, Picnic Pavilion, 1600 Phalen Dr., St. Paul, MN 55106

For more general information, click this link.

If you would like to donate to this awesome cause, or join the team, click this link (password to join is durand33).

Missy, you are a bad ass and your fitfam is here for support! 

 

 


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Switch Caps are Coming!

We've got Switch baseball caps in the making. They are already available for pre-order. These are super slick FlexFit Cool and Dry moisture wicking caps with a stitched Switch "S" logo in the lower left corner. They are fitted caps in "2 sizes fit all"...S/M (6 3/4"-7 1/4") and L/XL (7 1/8"-7 5/8"). Order yours now!