Gym mascot
Box Brief:
Happy Sunday! I always love to highlight just how amazing the CrossFit community can be. The newest episodic videos from HQ do a great job showcasing what makes each gym so special. It’s a short introduction to a long video but I hope you all enjoy.
Rachel & Sonia
“I Got 5’s On It”
3 Rounds:
5 Power cleans (185/135)
10 Front squats (185/135)
15 Box jumps (24/20)
20 T2B
Box Brief:
Have you done anything to help yourself recover this week? Remember to stretch, hydrate, and get quality sleep.
Emily
Trey
“Half & Half”
3 Rounds: teams of 2
Partner A – 400 Meter row + 200 Meter KB carry (35s/25s)
Partner B – 400 Meter run
Both partners work at the same time. Athletes switch once they have completed their required work.
If athlete B returns from the run before their partner completes their work, they will rest.
Box Brief:
Today is Bring a Friend Day!
Grayson
Nicole
Pause Bench Press
Build to heavy single
2 Rounds:
Max reps + 1 @80% of today’s 1RM (no pause)
Max reps + 1 @70% of today’s 1RM (no pause)
Max reps + 1 @60% of today’s 1RM (no pause)
3 Sets: not for time
10-15 Ring push-ups
20 Weighted sit-ups
Box Brief:
Thursday is Bring a Friend Day! (BAFD)
Brandi & Courtney
Melissa & Chad P
“Power Up”
12 Minute AMRAP:
150 Meter run
15 Power snatches (75/55)
Box Brief:
This Thursday is Bring a Friend Day (BAFD)!
Evan
Lino
“May I Have Another”
Every 7 Minutes for 21 Minutes:
For Time:
20 Dumbbell thrusters (35s/25s)
5 Ring muscle-ups
15 Dumbbell thrusters
5 Ring muscle-ups
70 Double unders
Box Brief:
This Thursday is Bring a Friend Day!
Ryan L
Jolene!!! Congrats on being our December Member of the Month! Welcome to the exclusive group of amazing humans at Apollo.
When and how did you get started with Apollo?
I met Leean Hernandez through a mutual friend in the summer of 2014. We started talking about fitness/CrossFit, and that she really enjoyed going to Apollo. I told her I knew exactly where Apollo was located because I drove by it almost every day. Oh My Goodness! For the full year I kept telling myself to just walk in and get some information, but never did. We also talked about the CrossFit for kid’s program, and that’s what pushed me to finally sign up. I first signed up my boys in the CrossFit kid’s classes in October 2014. I really liked Courtney and Brandi, the way they taught, and how strong they were!!! Shortly after I signed up for foundations and have been loving it ever since! I am so grateful I met Leean, she is AMAZING!
If you could program a workout at Apollo, what would it be?
Ooooo…. Definitely a longer one. One that can fit in some jokes, funny faces and “this WOD sucks” comments :))) Probably something like a chipper workout with wall-balls, pull-ups, squats and running or rowing.
You like to workout during the 2pm bro-sesh from time to time. What do you enjoy most about training with that rowdy group?
I absolutely LOVE everyone in the bro-sesh!!! Oh my goodness, it’s like THE BEST DAY EVER every time I have an opportunity to make it. I laugh so much!! It’s the best therapy for my soul and heart than anything!! The support I receive from you all is so heart warming and appreciated. This might sound crazy, but I’m also a huge fan of the “suck-fest” work outs! I miss Kilpatrick’s death WOD days! Occasionally I get to enjoy the grueling workouts Justin, Eddy, and (my favorite BA athlete) Amber prescribe. It’s a great day when I can participate in those. I absolutely LOVE LOVE witnessing all the amazing talent (including Parker’s “no miss” knockout abilities) we have here at Apollo.
What is your most frequently used emoji?
It’s pretty much a tie between the I LOVE YOU’s and AWESOME/AMAZING ones.
If you could possess one super power, what would it be and why?
Hmm…. Well, I LOVE Wonder Woman. Can I say everything she is?
If you could travel anywhere in our universe, where would it be and why?
Well first of all I’d have Superman take me! We’d search for new and improved “super universe” powers! Is that an acceptable answer???
What’s your favorite cheat food?
Unfortunately, I’m “blessed” with a fair amount of food sensitivities. So, if I could really enjoy an awesome sandwich, like a good Reuben, that would be ideal…. Yummy!!!
Josh M.
“Shake and Bake”
For Time: teams of 2
50 – 40 – 30
C2B Pull-ups
Ring Dips
-then-
30 – 20 – 10
OHS (135/95)
Box Jumps (30/24)
Courtney
