10-31-2014

Halloween
“Lurong Capacity Test”

  • 4 Minutes of Max Effort Rowing for Calories
    *1 Minute Rest

  • 3 Minutes of Max Effort C2B Pull Ups
    *1 Minute Rest

  • 2 Minutes of Max Effort Back Squats (165/115)
    *1 Minute Rest

  • 1 Minute of Max Effort Shoulder to Overhead (135/95)
    ***Yes this is a repeat from about 6 weeks ago. Let’s see how much you’ve improved in such a short time.

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    Today our morning classes will run on schedule but we only have one night class at 4PM
    Tomorrow will be our annual Halloween WOD at 11:30am. Wear your Halloween costume and be ready to sweat. This will be our only class of the day.

    Saturday night at 8 will be our annual Halloween costume party. We will have a flyer at the front desk with the address later in the week. See you there!!

  • 10-30-2014

    October 30th, 2014
    For Time:
    100-Double Unders
    -Then-
    12-9-6

  • Dead Lift (225/155)
  • Box Jump (24/20)
    -Then-

  • 100-Double Unders

    This Friday our morning classes will run on schedule but we will only have one night class at 4PM
    This Saturday will be our annual Halloween WOD at 11:30am. Wear your Halloween costume and be ready to sweat. This will be our only class of the day.

    Saturday night at 8 will be our annual Halloween costume party. We will have a flyer at the front desk with the address later in the week. See you there!!

  • 10-29-2014

    October 29th, 2014
    A) 10-10-10—Front Rack Reverse Walking Lunges
    B) For Time:
    15-12-9—Muscle Ups
    30-24-18—Burpees

    This Friday our morning classes will run on schedule but we will only have one night class at 4PM
    This Saturday will be our annual Halloween WOD at 11:30am. Wear your Halloween costume and be ready to sweat. This will be our only class of the day.

    Saturday night at 8 will be our annual Halloween costume party. We will have a flyer at the front desk with the address later in the week. See you there!!

    10-28-2014

    October 28th, 2014
    5 Rounds:

  • 400 Meter Run
  • 10-Hang Power Cleans (165/115)
  • 10-HSPU

    This Saturday will be our annual Halloween WOD at 11:30am. Wear your Halloween costume and be ready to sweat. This will be our only class of the day.

    Saturday night at 8 will be our annual Halloween costume party. We will have a flyer at the front desk with the address later in the week. See you there!!

  • 10-27-2014

    October 27th, 2014
    A) 2-2-2-2-2—Power Jerk

    B) “Fran”
    21-15-9

  • Thrusters (95/65)
  • Pull Ups

    This Saturday will be our annual Halloween WOD at 11:30am. Wear your Halloween costume and be ready to sweat. This will be our only class of the day.

    Saturday night at 8 will be our annual Halloween costume party. We will have a flyer at the front desk with the address later in the week. See you there!!

  • 10-24-2014

    October 24th, 2014
    For Time:

  • 1000 Meter Row
    -Then-
    15-12-9-6-3

  • OHS (95/65)
  • Ring Dips

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    Jingle Bell Run/Walk for Arthritis is on December 13th. This is for a great cause and it will be a lot of fun to get a big group out there. This event means a lot to us. Please register at here.
    Weightlifting Seminar November 22nd @8am

    Ricky Rhinehart is one of the best weightlifting coaches in town and he is coming to Apollo to teach a seminar on the Snatch. This 3 hour seminar will go into great detail of one of the most advanced lifts. Ricky will also cover some accessory lifts as well as mobility to help get into better positions.

    This seminar is $75 and needs to paid in advance. The first 12 athletes to pay will be the ones going. See Chad or Monica to sign up.

  • 10-23-2014

    October 23rd, 2014
    5-5-3-3-3-1-1-1-1—Clean
    **Score= Best set of 5, 3 and 1

    IMG_2643.JPG
    Jingle Bell Run/Walk for Arthritis is on December 13th. This is for a great cause and it will be a lot of fun to get a big group out there. This event means a lot to us. Please register at here.
    Weightlifting Seminar November 22nd @8am

    Ricky Rhinehart is one of the best weightlifting coaches in town and he is coming to Apollo to teach a seminar on the Snatch. This 3 hour seminar will go into great detail of one of the most advanced lifts. Ricky will also cover some accessory lifts as well as mobility to help get into better positions.

    This seminar is $75 and needs to paid in advance. The first 12 athletes to pay will be the ones going. See Chad or Monica to sign up.