WOD

Emily & Rachel F.

“Boat Race”
3 Rounds:
500 Meter row
400 Meter run
3-minute rest

Box Brief:
Bring a Friend day is this Thursday!

There will be no teens class next week.

Jenna & Jackie

Sean C

Split Jerk Strict Press
3 – 3 – 3

Jerk Balance
3 – 3 – 3

Split Jerk
Find 1 rep max

9 Minute AMRAP:
6 Strict pull-ups
9 Front squats

Box Brief:
This Thursday is Bring a Friend Day (BAFD)

John T

9:30am class

“Deadpool”
For Time: 
20 Deadlifts (225/155) MOD 1(185/125) MOD 2(145/95)
15 HRPU
30 Sit-ups
15 Deadlifts (275/185) MOD 1(215/145) MOD 2(165/125)
15 HRPU
30 Sit-ups
10 Deadlifts (315/205) MOD 1(245/175) MOD 2(195/145)
15 HRPU
30 Sit-ups
5 Deadlifts (365/225) MOD 1(295/205) MOD 2(235/165)
15 HRPU
30 Sit-ups

Box Brief:
Bring A Friend Day is this Thursday!!!

Chad C

Box Brief:
Happy Sunday! I hope you’re all having a good weekend.  I’m really excited for today’s blog post.  No articles, just a really heartwarming video.  I hope you guys enjoy it as much as I did.

Evan

“Jib-Jab”
4 Rounds:
21 Front squats (115/80)
15 Push press (115/80)
9 Bar facing burpees

Box Brief:
Happy Friday! Enjoy your weekend and don’t forget about our weightlifting clinic this Saturday at 11:30am.  There is only one spot left!

Matt B

Patty & Kristine

“Minute to Win It”
4 Rounds: teams of 4
1 Minute row for calories
1 Minute KBS (53/36)
1 Minute sit-ups
1 Minute Strict pull-ups
1 Minute Rest

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk.

Chelsee

Kelly & Rod

Back Squat
Find 1 rep max
-then-
1 x 5 @ 85% of today’s 1 rep max

Box Brief:
Since Apollo opened back in 2011, we have been competitive at local and regional competitions. This past year we missed qualifying a team for regional’s by just 3 points.  While we understand it’s not the goal for 99% of us to compete in the sport of fitness, there are many who wish to take their fitness to that next level. We all take pride in our competitors and how they stack up against the best in the world. For this purpose we have revamped our competitor program and qualification process.

On August 26th, we will hold our first Apollo Combine. This will consist of 11 different tests (go to members page) counted and recorded by one of our judges. After the combine is complete our coaches will select a group of dedicated athletes to work with through the 2018 season. Keep in mind this is a try out. There are no predetermined standards to automatically qualify you for the class.

We invite anyone interested in being a part of next year’s regional team or individual competition. Everyone is welcome to come watch as our athletes throw down and give it their all. See you there!

Result of messing with Kelly

8:30am class

“Power Play”
7 Minute Ladder:
1 Power clean (155/105)
30 Double unders
2 Power cleans
30 Double unders
3 Power cleans
30 Double unders
keep adding 1 power clean per round

3 Rounds: not for time
60’ Handstand walk
5 Strict muscle-ups
30 Second L-sit legs straight

Box Brief:
Weightlifting clinic is this Saturday at 11:30am. Spots are limited, so sign up fast! Price is $20 cash (paid to Ricky). Sign up sheet is on the front desk.

Ray