Drake
“Jub-Jub”
3 Rounds:
21 Wall balls (20/14)
15 Pull-ups
9 Clean and jerks (135/95)
Box Brief:
Weightlifting clinic is this Thursday at 6:30pm. The 6:30 and 7:30pm classes will be cancelled to accommodate.
Peaches
Jordan & Elyse
Box Brief:
Hello and welcome to the Sunday blog! I know what your thinking. Man I wish he would post more articles about nutrition. I’ve posted numerous articles all detailing the importance of healthy eating habits. But rarely do we go over the basics. Today’s article has some really fantastic information regarding simple things that we may overlook. I hope you enjoy A Guide To Flexible Dieting.
Jason, Vince, Louis & Jay
“High Rise”
15 – 12 – 9 – 12 – 15
HSPU
Power snatch (75/55)
Box Brief:
We have several athletes competing at the Barbell Brodown this Saturday at This is CrossFit. Events start at 9am and you can find all the information you need here. Come out and support you Apollo bros!
Derek
Brad W. & Amy
“Team Sisson”
20 Minute AMRAP: teams of 2
200 Meter run w/wall ball
10 Burpees w/wall ball
1 Rope climb
Both athletes run together with only one athlete holding the wall ball
Box Brief:
Today is Bring A Friend Day!!!
Congrats to Mel Tetley for being the June Member of the Month at Apollo! Scroll down to learn more about Mel.
Mel Tetley (right)
Congratulations Mel. You have now joined the ranks of the few, the proud, the “Apollo Members of the Month”!! I’m very excited for this interview, more than once I’ve referred to you as the most interesting woman at the gym. So, lets get right into it.
What made you want to start CrossFit? And more importantly how has it helped you since starting?
I would have to give a shout out to George and Rajah Mena. If it weren’t for them inviting me I would’ve never pushed myself to do it. It helped me since I started because it gave me a place to relieve my stress and anger. If I have a bad day I’ll go to crossfit and push myself to exceed my expectations. Crossfit has a love hate relationship with me.
Recently, your gymnastics have improved dramatically. What’s your secret?
I stay after class for 15-30 minutes to improve myself.
I know you’re a lacrosse coach in town. What is that like? Do your athletes know you do CrossFit?
I am currently a conditioning coach and manger for the pass two years of a girls lacrosse team. The girls range from 6th to 8th grade. I told them I do crossfit to assure them I know what I’m doing (I think). I taught them ‘lead by example’.
You once told me you began working as an ER nurse so you could “relax.” What are some of your previous jobs?!
Some of my previous jobs was being a flight nurse via fix wing. Which included international flying. Also, I was a flight nurse for a helicopter. Lastly, I was a waitress for 10 years so I could put myself through nursing school.
Have you always lived in the scorching desert of Las Vegas?
No, I lived in the scorching hot farmers land of Brawley, CA. Then, the scorching hot Yuma, AZ. Now I live in the scorching hot desert of Las Vegas, NV.
If you were on an island and could only bring three things, what would you bring?
My hairstylist, my dogs, and my daughter (cause she’s smart).
If there was a movie produced about your life, who would play you?
Michele Rodriguez cause she’s a bad a$$ b***h.
What would you do if you won the lottery?
I would pay off my parents house and their debt. Pay off my own debt. Also, give my kids the best education they can get.
Hersh
“Hallelujah”
For Time:
40 Pull-ups
20 Front squats (185/125)
40 T2B
Box Brief:
Don’t forget this Thursday is Bring a Friend Day (BAFD)
CrossFit Teens Announcement:
We are currently at capacity and are establishing a waiting list. In order to maintain safety and quality coaching, we try to maintain an ideal coach to member ratio, per class.
Also, though teens technically begins at 13, we have made a few exceptions based on experience, maturity, and overall skill/ability. If you are interested if your teen trying a class, please speak with a coach about a time which works so we can make sure we have adequate coaches available and do our best to make sure your son/daughter enjoys the class and gets the most out of the experience.
As spots open up we will fill them from the waiting list on a first come, first serve basis.
Thank you
Tino
Deadlift
4 Rounds: not for time
5 @ 70% of 1RM
3 @ 80%
1 @ 85%
12 Minute EMOM:
Minute 1 – Side plank
Minute 2 – 12 Deficit push-ups
Minute 3 – 12 DB Box step-ups (45s/30s) (20”)
Minute 4 – Side plank
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!
Ryan J
Jeff & Monica
“Fight Gone Bad”
3 Rounds:
1 Minute – Wall balls (20/14)
1 Minute – Sumo deadlift high pull (75/55)
1 Minute – Box jumps (20/14)
1 Minute – Push press (75/55)
1 Minute – Row for calories
1-minute rest
Box Brief:
Bring A Friend Day is this Thursday!
Elliott
Hank & Chris M
Box Brief:
Welcome to the Sunday blog! In the early days of the blog I would post a lot of different food recipes and ideas. Well I’m going back to my roots! It can be a struggle to incorporate vegetables into our meals (especially if you don’t enjoy them). A really delicious way to make sure you’re eating enough veggies is to throw them into a stew. I hope you guys enjoy the recipe.
