Wednesday 1.17.2018

Josh M

“Roly Poly”
Every 10 Minutes, for 30 Minutes
50/40 Calorie row
40 Burpees
3 Rope climbs

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Sam P

Tuesday 1.16.2018

Patty

Sumo Deadlift
Find 1 rep max

“Sneak Attack”
4 Rounds:
1 Minute Max KBS (72/53)
1 Minute Max sit-ups
1 Minute Max double unders

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Rob C

Monday 1.15.2018

Pool

“Lifeguard”
10 Rounds: not for time
10 Unbroken Thrusters
Slow Jog Around Building

Box Brief:
Our Saturday class times are moving to 8:30 and 9:30am starting this weekend.

Weightlifting Clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost is $20 (paid to Ricky). The 6:30 and 7:30pm to accommodate.

Sam D

Sunday 1.14.2018

Nicole S

Box Brief:
The Sunday Blog is at it again!  I love this opportunity each weekend to provide thought provoking information.  Today we’re going to talk about developing your “core” and the benefits.  There is often confusion on what muscles are even involved when we talk about our “core.”  This week’s article will clarify what muscle are involved and how we can improve it.  As always, I hope you guys enjoy!

Friday 1.12.2018

Mike E

Clean & Jerk:
Build to 1 rep max

“Clean Shave”
For Time:
15 Power cleans (135/95)
15 Bar facing burpees
15 Shoulder to overhead (135/95)
15 Bar facing burpees
15 Clean and jerks (135/95)

Box Brief:
As a community we’ve noticed a great desire to improve our gymnastic ability.  Due to this we’re very excited to announce the creation of our very own gymnastic progression routine.  The movements included are strict ring dips, strict handstand push-ups, strict pull-ups, and strict muscle-ups.  To go along with a comprehensive spreadsheet we will also be including videos explaining each progression. We can’t wait to see you each become gymnastic ninjas!
Click Progression Videos or Progression Excel Spreadsheet for everything you need. Of course, if you have any questions, please ask any of your amazing coaches.

Brimhall

Thursday 1.11.2018

Brandi

“Freezer Burn”
10 Minute AMRAP:
20 Wall balls (20/14)
10 Strict pull-ups

5 Rounds:
:20 Max Russian twist
:40 Slow sit-ups

Box Brief:
Today is Bring a Friend Day!

Congrats to Pat Arsen for being the January Member of the Month at Apollo! Scroll down to learn more about Pat.

Congrats on being our January Member of the Month!!! This is one of the most prestigious titles anyone has been given. What is another title of yours that means a lot, and why?
It is truly an honor! Ok Hold The Tears Back.

Being Dad & Husband. Why? Because it’s the hardest thing you’ll ever do but also the most rewarding thing you will ever do.

What brought you into Apollo and keeps you coming back?
Andria did. She made the choice to join and I thought what the heck I keep hearing the weights bang from across the street and said that’s exactly what I need to get a break from this madness and I’m fat. Win win

What makes me come back is the fear of starting over! Never felt better and couldn’t be around a better group of misfits than the 8:30 crew.

For those that don’t know, you own Labella’s Pizzeria with your wife Andria. Whenever we have a fundraising event at Apollo you always donate your time and food to everyone attending. Why is helping others so important to you?
Because there’s never a wrong time to do the right thing. The Apollo events have meaning and their year around not just the holidays. I lost a brother in 2008 and my outlook on life changed. Giving is so simple and staying humble during your walk makes it that much better. Helping others helps me.

If you could be any super hero, who would it be? What would you do with this new power?
Greg Glassman the Crossfit Supreme Leader. I would create workouts that would make the 2 o’clock bro club cry everyday, including Sundays. I would be a ruthless dictator.

If you could create a workout for everyone at Apollo to do, what would it be?
Being the supreme dictator that would mean I don’t have to do it. So it would be a multiple rounds of Thursters, burpee box jumps and lunges. But if I had to I love the mix of movement workouts like cleans, running and pull-ups.

Would you rather bungee jump from the Empire State Building or go snorkeling in Hawaii?
We’ll I’ve done scuba diving in Maui (something I highly recommend) so the Empire State Building bungee jump would be awesome!

If you could go on “America’s Got Talent”, what would you showcase?
That’s just terrifying in itself! Have ya seen my handstand walk or attempts? Maybe my mad pizza skills. Who could hit the buzzer on that?

Pat A

Wednesday 1.10.2018

Rachel

For Time: Teams of 2
40 Rounds
100 Meter row sprints
Athletes switch after a full 100-meter row is complete. The rower must be reset after each 100-meters.

Box Brief:
Bring A Friend Day is this Thursday!

Collette