Friday 9.29.2017

9:30am class

“Grip It & Rip It”
4 Rounds:
25 Push press (95/65)
50/35 Calorie row
100 Double unders

Box Brief:
The monthly CrossFit Apollo Nutrition video is here! This month we talk about improving our decision making process regarding food.  How can you make a better food choice tomorrow? Watch our video below and find out.

Thursday 9.28.2017

Paige

“Captain Crunch”
4 Minute AMRAP:
600 Meter Run
-then-
15 Deadlifts (225/155)
15 Bar Over Burpees
20 Sit-ups
4-minute rest

4 Minute AMRAP:
400 Meter Run
-then-
10 Deadlifts (275/185)
15 Bar Over Burpees
25 Sit-ups
4-minute rest

4 Minute AMRAP:
200 Meter Run
-then-
5 Deadlifts (315/205)
15 Bar Over Burpees
30 Sit-ups

Box Brief:
Thursday is Bring a Friend Day!!

Lincoln

Wednesday 9.27.2017

Mel T

Squat Snatch
Find 1 rep max

“Chutes and Ladders”
7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc…
Overhead squat (135/95)
Ring dips

Box Brief:
This Saturday we will be the return of “Hero Workout Saturdays.”  The workout will begin at 7:45am, doors to the gym open at 7:15am.  We will still have our normally scheduled 9 & 10am classes.

Tracy

Tuesday 9.26.2017

Holly & Brock

“Marching Band”
4 Rounds:
400 Meter Run
50’ Dumbbell Walking Lunge (50s/35s)

Box Brief:
Bring A Friend Day is this Thursday!!!

Stephy

Monday 9.25.2017

Patty & Kristine

“Twisted Sister”
12 Minute AMRAP:
15 C2B Pull-ups
20 Burpees
15 SDLHP (95/65)

Box Brief: 

Bring A Friend Day is this Thursday!!!Congratulations to all the ladies who competed this weekend at Femme Royale! Lexi and Amber took 2nd in the RX division while Jessica and Stephanie M took 3rd in the Fun division.

Friday 9.22.2017

George

“Hard Labor”
25 Minute AMRAP: teams of 3
80/60 Calorie row
80 Synchronized bar facing burpees (115/85)
80/60 Calorie row
60 Synchronized front rack lunges (115/85)
80/60 Calorie row
40 Synchronized push jerks (115/85)
80/60 Calorie row
20 Synchronized thrusters (115/85)

Box Brief:
 Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!

Krista

Thursday 9.21.2017

Brett

“Hang Around”
For Time:
50 Double unders
5 Strict muscle-ups
40 Double unders
4 Strict muscle-ups
30 Double unders
3 Strict muscle-ups
20 Double unders
2 Strict muscle-ups
10 Double unders
1 Strict muscle-ups

Box Brief:
Don’t forget we have some of our amazing ladies competing this Saturday at Femme Royal.  Events start at 8am and will be going on throughout the day.  Come out and show your support!