“Fondue”
4 Rounds:
20 Ring Dips
30 Russian Kettlebell Swings (72/53)
40 Meter Kettlebell Lunge (72/53)
Tomorrow’s Forecast:
Run – Slam Balls – Sit-ups
Recovery of the Week:
Ever wonder why it’s so important to reduce the amount of processed carbohydrates from your diet? Of course it will help with recovery, but the benefits span much further than that. Check out this short three minute video to learn more.
“Knuckles Up”
Every 5 Minutes for 5 Rounds:
500/400 Meter Row
50 Double Unders
12 Toes to Bar
Tomorrow’s Forecast:
Ring Dips – Kettlebell Swings – Lunges
Question of the Week:
Would you rather always feel sticky or itchy?
Box Brief:
Saturday Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
“Dirty Laundry”
3 Rounds:
15 Power Cleans (115/85)
12 Thrusters (115/85)
9 Bar Facing Burpees
-then-
3 Rounds:
15 Power Cleans (95/65)
12 Thrusters (95/65)
9 Bar Facing Burpees
Tomorrow’s Forecast:
Row – Jump Rope – Toes to Bar
Box Brief:
Yoga Night is back this Saturday at 7pm. It is free for all members and $10 for anyone else. If you have it, please bring a yoga mat, blocks, straps and a bolster. See you then!
Weightlifting clinic is Saturday at 11 am with Coach Ricky. There are only 12 spots available so sign up fast! The cost is $20 (paid to Ricky).
Congrats to Brett for being the June Member of the Month at Apollo! Scroll down to learn more about Brett.
Thank you for accepting our invitation into the annals of history! We never get tired of highlighting awesome individuals for Member of the Month. You’re a great person who always brings a lot of energy to class and we want more members to know who you are. Let the questions begin!
First, I humbly accept this prestigious honor. I guess this is an opportunity to thank my parents for my average athletic abilities and my 5:30 workout partners for pushing me. I’ve reached the pinnacle of CrossFit. You can now cancel my membership.
We know a lot of our members haven’t had an opportunity to meet you. Where are you from? What is a fun fact about you others may not know?
I am proud to say I was born and raised in Chicago. It’s a great city to be from. I can’t tell you how many conversations have started with I’m from Chicago too…..instant best friend bonded by surviving Chicago winters. Also, I went to Arizona State and lived in San Diego for 9 years. Some fun facts might include I’m a 3rd degree black belt in Tae Kwon Do and I’m color blind. Please don’t ask what color your shirt is the next time I see you just to see if I’m lying.
What made you choose CrossFit as your preferred method of training?
CrossFit appealed to me because it matched something I had no experience with (Olympic lifting) with something I had experience in, gymnastics (below average all-around athlete). Then you add in the comradery and I was hooked. It’s easily the most humbling sport I’ve done. Even though it’s challenging, the CrossFit gods always seem to give you a glimmer of hope and progress with a PR or an extra rep on a workout you’ve done to keep you coming back for more.
You’re son is a little over one year old now. How is parent life? Do you have any moments funny or otherwise you want to hold onto and never forget?
My wife and I are in a good groove now. It’s been a lot of fun…..since about 6 months. I’ll never forget during the first week aka sleep deprivation training when we couldn’t get Everett to stop crying or go to sleep. I gave my wife, Lois the look of…what do we do? She instantly says, “Why are you looking at me like I’m supposed to know what to do?” which I replied well you know I’m worthless. We had a good laugh mixed with some tears. But a year later here we are.
We know you’re a big sports guy, but your allegiances aren’t for Vegas teams. Who is your ride or die team? Do you plan to be a Raiders fan in the future?
I’m a die hard Cubs/Blackhawks/Bulls/Bears fan. Let’s just say I’m emotionally unavailable and can’t withstand any further disappointment in my sporting life. But….I do love how Las Vegas backs their teams. I hope they give the city something to celebrate.
This is the question everyone will be dying to know. If you could make your perfect CrossFit workout, what would it be?
I’ll let someone else test it out but my favorite movements are snatching and handstand walks with a 15 minute time cap. There has to be a definitive end for me.
Now for a hypothetical. If you could have dinner with any person in the world, past or present, who would it be?
Tough question but the first person that comes to mind is Bruce Lee. He was a fascinating person with an interesting perspective on life. Plus, anyone that can produce cool quotes I’m down to have an old fashioned with.
Be like water, Wes.
Tempo Overhead Squat
Build to a heavy single
“Black and Blue”
50 – 35 – 20
Wall Balls (20/14)
KBS (53/36)
“Skippy”
4 Rounds:
50 Double Unders
30 Hand Release Push-ups
20 T2B
2 Rope Climbs
Tomorrow’s Forecast:
Wall Balls – Kettlebell Swings
Meme of the Week:
Every week of this squat cycle…
“Lead Foot”
5 Minute AMRAP:
Buy In – 50/35 Calorie Row
10 Bar Facing Burpees
10 Clean and Jerks (135/95)
5-Minute Rest
5 Minute AMRAP:
Buy In – 40/30 Calorie Row
10 Bar Facing Burpees
7 Clean and Jerks (155/105)
5-Minute Rest
5 Minute AMRAP:
Buy In – 30/20 Calorie Row
10 Bar Facing Burpees
4 Clean and Jerks (185/125)
Tomorrow’s Forecast:
Double Unders – Push-ups – Toes to Bar – Rope Climbs
Box Brief:
Bring A Friend Day is on Thursday!
Recovery of the Week:
Here is a excellent video listing some of the fundamental ways to reduce soreness and improve recovery.
Back Squat
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
1 @ 90%
1 @ ???
1 @ ???
Front Squat
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
1 @ 90%
1 @ ???
1 @ ???
Tomorrow’s Forecast:
Row – Burpees – Clean & Jerks
Question of the Week:
Would you rather be a genius and know everything or be amazing at any activity you tried?
“Cliffhanger”
20 Minute AMRAP:
400 Meter Run
Max Unbroken Muscle-ups
Tomorrow’s Forecast:
Back Squat – Front Squat
Box Brief:
Bring A Friend Day is on Thursday!
Quote of the Week:
“You are never too old to set another goal or dream a new dream.”
Les Brown
