12
Mar
Monday 3.13.2017
4 Rounds: 30 Wall balls (20/14) 50 Double unders 7 Ring muscle-ups Box Brief: This Thursday we will be cancelling our 5:30 and 6:30pm classes because of all the craziness happening with the Open. We will begin the open workouts at 6ish. The 7:30pm class will run on schedule.
12
Mar
Sunday 3.12.2017
Box Brief: Looking for Monday’s workout? Well you’ve stumbled upon our Sunday blog instead! Today’s subject is all about our ability to bounce back from a break in training. We’ve all had to step away from our training at one point. The most common thing I hear is “It feels like I’m starting over from... Read More
Maltz Challenge For Time: 400 Meter run 50 Pull-ups 100 Meter fireman’s carry 50 Dips 100 Push-ups 50 Knee to elbows 100 Sit-ups 400 Meter run Box Brief: Maltz Challenge is today at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.
“Goat Day” 21 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: Today is Bring a Friend Day!
16 Minute EMOM: Minute 1 – 200 Meter run Minute 2 – 10 Deadlifts (225/155) Minute 3 – 200 Meter run Minute 4 – 30 Double unders + 7 C2B pull-ups Box Brief: Maltz Challenge is this Friday at 10am. All morning classes will be cancelled. Open gym and night classes will run on schedule.
Speed Front Squat 2 – 2 – 2 – 2 Athletes will pause for one second at the bottom and stand up as fast as possible. Only increase weight if reps remain fast. Split Jerk Find 1 Rep max 6 Minute AMRAP: 15 Calorie row 15 Thrusters (95/65) Box Brief: Congrats to Taylor Prince for being... Read More
5
Mar
Monday 3.6.2017
4 Rounds: 21 SDLHP (95/65) 15 Bar over burpees 9 Strict HSPU Box Brief: Athletes extra credit cards and scores need to be submitted by Monday night at 5pm. Bring A Friend Day is this Thursday!!
5
Mar
Sunday 3.5.2017
Box Brief: (Insert clever Sunday blog greeting). With the Open upon us, and temperatures rising it’s time to reintroduce the topic of hydration. We often forget the importance of water consumption in our busy day-to-day routine. But if we neglect proper hydration our health, performance, and even energy levels could suffer. Enjoy today’s article... Read More
2
Mar
Friday 3.3.2017
“Goat Day” 20 Minute EMOM: Odd Minutes – Goat 1 Even Minutes – Goat 2 Box Brief: This weeks extra credit is about to get interesting. We only have three tasks this week but each are worth 15 points so be sure you get them done. Extra credit cards must be turned in by Monday... Read More
Bench Press Find a 1RM 10 Minute AMRAP: 1 Rope Climb 10 Push-ups 14 Pistols Box Brief: This weeks first Open scores for our team competition are in!! Go to our Apollo Members Page to see the standings. The CrossFit Open workout is announced tonight at 5pm!