8-17-2012

<strong>August 17th, 2012</strong>

20 Minute AMRAP:
<ul>
	<li>5-HSPU</li>
	<li>20-Sit Ups</li>
	<li>150 Meter Run</li>
</ul>
<iframe width="460" height="345" src="http://www.youtube.com/embed/Zj_oN4qC4w8" frameborder="0" allowfullscreen></iframe>
<strong>Apollo Games Competition 1st WOD:</strong>

2 Minute AMRAP, 1 Minute Rest @each movement: Score=Total Reps

<span style="text-decoration: underline;">Advanced </span>
<ul>
	<li>Muscle Ups/Chest 2 Bar</li>
	<li>Back Squat (135/95)</li>
	<li>Hand Release Push Ups</li>
</ul>
<span style="text-decoration: underline;">Intermediate</span>
<ul>
	<li>Pull Ups</li>
	<li>Back Squat (95/55)</li>
	<li>Hand Release Push Ups</li>
</ul>
<span style="text-decoration: underline;">Beginner</span>
<ul>
	<li>Ring Rows</li>
	<li>Air Squat</li>
	<li>Knee Hand Release Push Ups</li>
</ul>
****Decide which group you will be competing in and tell Chad or Elizabeth****
CrossFit Apollo Competition Saturday August 25th!!! There will be a $5 entry fee for members, $10 for non-members to cover prizes for the 3 male and 3 female winners. There are three different experience levels of competition so that everyone can participate.. We would like every single person in the gym to join the competition. It will be a potluck.

If you want to join in on the fun. You must RSVP before August 18th. Either come in and RSVP or email us at <a href="mailto:[email protected]">[email protected]</a>.

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