Cecilia
“Gymnastics Test”
4 Minute AMRAP:
Double unders
90-seconds rest
3 Minute AMRAP:
HSPU/2 Abmats or less/Strict Press (light)
90-seconds rest
2 Minute AMRAP:
Pistols/Box pistols/Box assisted pistols
90-seconds rest
1 Minute AMRAP:
Chest to bar Pull-ups/Pull-ups/Band assisted strict pull-ups
Box Brief :
Have a good weekend!
Tianna
Natalee & Jessica
“Mountain Top”
For Time:
20 HRPU
30 Sit-ups
1 Rope climb
15 HRPU
20 Sit-ups
1 Rope climb
10 HRPU
10 Sit-ups
1 Rope climb
15 HRPU
20 Sit-ups
1 Rope climb
20 HRPU
30 Sit-ups
1 Rope climb
Box Brief:
Today is Bring a Friend Day! (BAFD)
Don’t forget to sign up for The Apollo Games!!! Thursday is the last day to sign up with the Apollo discount.
Jason M
George
Deadlift
Find 1 rep max
Strict Press
Find 1 rep max
Box Brief:
This Thursday is Bring a Friend Day (BAFD)
Jolene
Nick & Brad
“Paradise”
6 Rounds:
20 Wall balls (20/14)
30 Double unders
8 Toes to bar
8 Burpee box jump overs (24/20)
Box Brief:
This Thursday is Bring a Friend Day!
Chris M
Mike
“All Aboard!”
5 Minute AMRAP at each station: teams of 4-5
Sled push
Prowler push
Rope climbs
Axle bar cleans
Bike for calories
Box Brief:
This Monday we only have a 9am and 10am class. See you there!
Sonia
8:30am class
Squat Snatch
Build to heavy 3
“Rex Kwon do”
3 Rounds:
10 Squat snatch (115/80)
50 Double unders
Box Brief:
Don’t forget about our Labor Day schedule on Monday! We only have a 9am and 10am class.
Chad P
….
“Tabata-ish”
5 Rounds each (20 on/10 off)
Walking lunges
Weighted dumbbell sit-ups
Row for calories
-then-
5 Rounds each (20 on/10 off)
Walking lunges
Weighted Dumbbell sit-ups
Row for calories
Box Brief:
On Labor Day we will only have a 9am and 10am class. We will be closed for the rest of the day.
Debra
…
“Dunn”
19 Minute AMRAP:
3 Muscle-ups
1 Shuttle run (5 yards/10 yards/15 yards)
6 Burpee box overs (20/16″)
Box Brief:
Spots are still available for the weightlifting clinic this Saturday at 11:30am. Sign up fast!
Rajah
