WOD

Matt

Pause Back Squat
Find 1 rep max
-then-
5 Reps @ 80% of today’s 1 rep max

Box Brief:
Our first Extra Training Clinic is this Thursday night at 6:30pm! We will be going over Bar Muscle-ups. This is free to all members! We only require that you have the ability to do chest to bar pull-ups in order to attend the class. We will focus on developing pull-up strength another day.

Chris M

Tianna & Pool

“Cindy” or “Mary”
“Cindy”
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Air squats

-OR-

“Mary”
20 Minute AMRAP:
5 HSPU
10 Pistols
15 Pull-ups

Box Brief:
Weightlifting Clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

We have Apollo teams competing at Fit Wars this Saturday!  Events start at 9am and end around 5pm.  Come out and show your support.

Paytyn

Brent & Emmy

Box Brief:
Weightlifting Clinic is this Saturday at 11:30am. Cost is $20 (paid to Ricky). Sign up sheet is on the front desk.

Our first Extra Training Clinic is this Thursday night at 6:30pm! We will be going over Bar Muscle-ups. This is free to all members! We only require that you have the ability to do chest to bar pull-ups in order to attend the class. We will focus on developing pull-up strength another day.

Joel

Joan

Box Brief:
Welcome to our Sunday blog!  The topic this week is on achieving a goal.  We’ve talked before about how to set a goal and work towards it.  But we don’t often mention the patience and time required.  There will be points where it feels like progression is slow or nonexistent.  If we continue to be persistent with our goals we will break through that barrier.  Today’s article will touch on this and more.  As always, enjoy.

Chad & Ray

9:30am class

“Grip It & Rip It”
4 Rounds:
25 Push press (95/65)
50/35 Calorie row
100 Double unders

Box Brief:
The monthly CrossFit Apollo Nutrition video is here! This month we talk about improving our decision making process regarding food.  How can you make a better food choice tomorrow? Watch our video below and find out.

Paige

“Captain Crunch”
4 Minute AMRAP:
600 Meter Run
-then-
15 Deadlifts (225/155)
15 Bar Over Burpees
20 Sit-ups
4-minute rest

4 Minute AMRAP:
400 Meter Run
-then-
10 Deadlifts (275/185)
15 Bar Over Burpees
25 Sit-ups
4-minute rest

4 Minute AMRAP:
200 Meter Run
-then-
5 Deadlifts (315/205)
15 Bar Over Burpees
30 Sit-ups

Box Brief:
Thursday is Bring a Friend Day!!

Lincoln

Mel T

Squat Snatch
Find 1 rep max

“Chutes and Ladders”
7 Minute Ladder: 3/3, 6/6, 9/9, 12/12, etc…
Overhead squat (135/95)
Ring dips

Box Brief:
This Saturday we will be the return of “Hero Workout Saturdays.”  The workout will begin at 7:45am, doors to the gym open at 7:15am.  We will still have our normally scheduled 9 & 10am classes.

Tracy