LaFancy
“Straight Flush”
Teams of 3-4
Hearts = Weighted sit ups (20/14)
Diamonds = Box jumps (24/20)
Spades = Prowler push / Sled pull
Clubs = 10 Meter shuttle runs
Jokers = 20 Man makers
Box Brief:
Bring A Friend Day is Thursday (Today)!
This weekend will be our Hero WOD Saturday. The class times will remain the same.
Anthony
Bradyn
Deadlift
3 – 3 – 3 – 3 – 3
“King Cobra”
7 Minute AMRAP:
Wall balls (20/14)
EMOM: 7 Deadlifts (225/155)
Box Brief:
This Friday at 6:30pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes will be cancelled to accommodate.
Bring A Friend Day is this Thursday!
Natasha
Jake C & Merryman
“Kimbo Slice”
3 Minute AMRAP:
21 Calorie row
18 Burpees over erg
Max push press (115/85)
3-minute rest
3 Minute AMRAP:
18 Calorie row
15 Burpees over erg
Max push press (135/95)
3-minute rest
3 Minute AMRAP:
15 Calorie row
12 Burpees over erg
Max push press (155/105)
Box Brief:
This Friday at 6pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes will be cancelled to accommodate.
This weekend will be our Hero WOD Saturday. This months workout is DVB. He is a local hero who knew many of our members. Check out the link to learn more about Dave. This workout will be during normal class hours at 9 and 10am.
Bob
Gil
“Butt Hurt”
For Time:
600 Meter run
60 Double unders
16 Hang power cleans (155/105)
16 Front rack lunges (155/105)
400 Meter run
40 Double unders
14 Hang power cleans
14 Front rack lunges
200 Meter run
20 Double unders
12 Hang power cleans
12 Front rack lunges
Box Brief:
Bring A Friend Day is this Thursday!
Next Friday at 6pm we will host a Halloween party at Apollo with food, drinks and a little haunted house for the kids. This is costume party, so come prepared! Please bring any side dish you would like to share. All night classes will be cancelled to accommodate.
Chris G
Jordan & Elyse
Box Brief:
Welcome to another Sunday Blog! Prepare yourself for an article jam packed with information. Our Subject today is shoulder mobility vs. stability. We often talk about creating good mobility in any joint that is restricted. While that is incredibly important so is protecting that joint while under duress. Today’s article discusses why that is so important and also exercises that can help create stability around the shoulder capsule. Hope you enjoy!
Merrywench
Cecilia
“Dumb & Dumber”
@0:00
30 – 20 – 10
Dumbbell hang squat cleans (35s/25s)
Push-ups
@ 10:00
8 Minute Clock:
1200 Meter run
Max T2B
@ 20:00
For Time:
50 Burpee box jump overs (24/20)
Box Brief:
his Saturdays class WOD will be a 5K run. We tested this on April 15th. Bring your running shoes! It’s about to go down.
Rose
Collin
“Stanky Leg”
12 Minute AMRAP:
50 Double unders
50 Foot walking lunge
Box Brief:
A reminder that the weightlifting clinic is tonight (Thursday) at 6:30pm. The normally scheduled 6:30 & 7:30pm classes are cancelled to accommodate.
This Saturdays class WOD will be a 5K run. We tested this on April 15th. Bring your running shoes! It’s about to go down.
Lincoln
Tracy & Mike J
“Queasy In the Middle”
For Time:
40/30 Calorie Row
30 Hang Power Snatch (115/80)
20 Burpees Over Barbell
5 Rope Climbs
Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. Sign up sheet is on the front desk. Cost $20 (paid to Ricky). The 6:30 & 7:30pm classes are cancelled to accommodate.
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